FRIDAY 9.13.2019

FRIDAY 9.13.2019



in·teg·ri·ty | \ in-ˈte-grə-tē \

Definition of integrity

1: firm adherence to a code of especially moral or artistic values : INCORRUPTIBILITY

2: an unimpaired condition : SOUNDNESS

3: the quality or state of being complete or undivided : COMPLETENESS

Over the past few weeks, I’ve had several people ask me about the athletic performances and scores that have been logged into Wodify.

The programming here works really well.

Some of the scores and times posted are unbelievable.

Seriously, they are are.

I don’t believe them.


I’ve been doing some spot checking during the WODs.

Not just about standards or whether or not a rep is a good or bad rep.

I’ve been WATCHING and COUNTING people’s REPS.

I’ll be nice and give the benefit of the doubt and attribute it to how hard it is to keep accurate count during a WOD.

Heart rate is accelerated, respiration rate is through the roof.

It may be lack of oxygenated blood making it to ones right superior parietal lobe, the area of the brain that is used during counting.

So, lets be a little more careful in keeping track of reps.

I want your scores to be unbelievable.

But they also have t be believable as well…..



Shoulder Press

40% X 5

50% X 5

60% X 5

75% X 5

85% X 3

95% X 1+ (max rep set)


Barbell Bicep Curls

5 sets of 8 reps

Overhead Tricep Extension

5 sets of 8 reps


Bad Luck

3 Rounds for Time

13 Push-Ups
13 Box Jumps 24/20
13 Kettlebell Swings 32/24
13 Power Snatch 95/65
13 OHS 95/65
13 Burpees
13 TTB
13 Pull-Ups
13 Dips
13 Power Cleans 95/65
13 Push Presses
13 Pistols (each leg)