WOD for Friday, Oct 27, 2017

Speed front squat

Front squat

  • 9 x 2 @ 75% of 1RM

Go every 60 seconds. Focus on moving fast.

"Jack & Fran"

3 rounds for time

  • 250m Row/ 200m Run
  • 15 Thruster 35kg/25kg
  • 15 Pull up

Timecap: 12min

Extra credit

3 Options:

  • Sledpull Powerwalk: 4 x 50 m @ heavy. Rest 60s.
  • Barbell RDL: 4 x 6-8. Rest 90s. Work up to a challenging load.
  • Banded Ab Pulldown and Banded Pull-Through: Accumulate 75-100 reps of each.

Pick one and go for it!

Open Gym

Make a note of your achievements in 'Open Gym'

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa