WOD for Monday, Apr 09, 2018

Strength 09-04-2018

1) Zercher Box Squat: 1RM. Rest 2:00

  • Start by performing 3 sets of 3 adding weight each set then start your sets of 1 around 8 singles to build to the daily max.
  • Use a box around parallel
  • We performed a 2RM on 18th Dec
  • Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Bear Grylls

"Bear Grylls"

In 7:00
400 Meter Run / 1 x Stairs
Remaining time: Max Bear Thruster @ 60/42.5kg

  • Squat Clean Thruster + Back Squat Thruster = Bear Thruster
  • Score = total reps.
  • Beginner Option: [DB Man Makers](

)

Extra Credit 09-04-2018

1a) Zercher Goodmornings: 3 x 10 (Light). Rest 30s.
1b) Low Band Reverse Abs: 3 x 10. Rest 30s.

Open Gym

Make a note of your achievements in 'Open Gym'

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