WOD 0717

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Fitness / WOD

1-1-1-1-1-1-1 reps. Score: heaviest load.

Strength
dip bars
pull-up bar

The workout

1 Weighted pull-up gymnastics

1 Weighted dip gymnastics

Muscle map

Works: lats, triceps · also biceps, chest, middle back, shoulders

No clock—Work through the sets below and log your loads.

Log each set

Weighted pull-up

Set 1

load

Set 2

load

Set 3

load

Set 4

load

Set 5

load

Set 6

load

Set 7

load

Weighted dip · 1-1-1-1-1-1-1 reps

Set 1 · 1 reps

load

Set 2 · 1 reps

load

Set 3 · 1 reps

load

Set 4 · 1 reps

load

Set 5 · 1 reps

load

Set 6 · 1 reps

load

Set 7 · 1 reps

load

Heaviest so far—

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Heart Rate Zones

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

Open the calculator

Calculator

Rate of Perceived Exertion

How many reps you had left, turned into a share of your max and a weight for the bar.

Open the calculator

Calculator

Reps in Reserve

Log a set with reps left in the tank and see the max it points to.

Open the calculator

Calculator

1–10 RM

A set to failure, and what that strength looks like from one rep to ten.

Open the calculator