WOD for Friday, Jan 26, 2018

Strength 26-01-2018

1) Sumo Deadlift:
5 x 2 for Speed @75%, every 60s
then
4 x 1 @85% for Speed-Strength, every 60s.

  • Reset on each rep
  • Beginner: 5 x 5, focusing on perfect execution. Try to go heavier than last week. Rest 90s.

"Fight Club"

For total time

  • 50 Deadlift 60kg/40kg
  • 25 Bar facing burpee

Rest 2 min

  • 40 Front squat 60kg/40kg
  • 20 Bar facing burpee

Rest 2 min

  • 30 Hang power clean 60kg/40kg
  • 15 Bar facing burpee

Timecap: 18 min

Extra Credit 26-01-2018

1a) Dimel Deadlifts: 3 x 20. Rest 45s.
1b) Banded Plank Row: 3 x 10-12 each. Rest 45s.

Open Gym

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