Search

Jan 11th WOD (9:30 class cancelled)


This Friday ONLY (Jan 11th) the 9:30am class is CANCELLED Due to me having the FLU ;-(

There is 4:30pm OPEN Gym Friday Afternoon as well as Saturday class.

Strength: Bench Press (Take 90% of 1RM)

1x10 @ 60%

1x8 @ 70%

1x6 @ 75 %

1x4 @ 80% + Max Effort Set

Conditioning: (15 min Time Cap)

4 Rounds 10 Deadlifts (205/155Rx+)(185/135Rx) 20 Double Unders (Rx + 30 dubs) 10 Push ups (Rx+ 15 Push Ups) 20 Double Unders

Deadlifts should be heavyish but a weight that you can do comfortably unbroken. Having to do small sets on them is not the point of this workout. So choose the appropriate weight and scale if necessary!


21 views0 comments

Recent Posts

See All

Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups