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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!


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Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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