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

Friday June 11th WOD

Strength: 1 Deadlift 1 Hang Power Clean 2 Push Press Conditioning: 5 Rounds (15min Cap) 12 Pull Ups 8 Barbell Hang Power Clean + Lunge Right + Lunge Left (115/75)(95/65)(75/55)

June 10th WOD

Strength: Bench Press 7x3 @ 85% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 Min AMRAP 200m RUN 20 Wall Balls (20/14) 12 Hang Power Snatch (115/75)(95/65)

Wednesday June 9th WOD

Skill: T2b technique Conditioning: Partner WOD (split reps evenly) Buy in: 100 T2b *Then, 6 rounds of 12 clean & jerks (155/105) (135/85) 12 burpee box jumps (24/20) 12 handstand pushups *Then, 6 roun