WOD for Monday, Jan 15, 2018

Strength 15-01-2018

1) Paused Front Squat: Work up to a 2RM. Rest 2:00
– 33X1 tempo: 3 down, 3 bottom, fast up, 1 at top.
– Beginner: Perform sets of 5 working on perfect technique. Add weight only if form permits. Rest 90s between sets.

Conditioning 15-01-2018

Every 4:00 x 5 Sets:
6 Deadlifts (100/70kg)
9 Kipping Pull-ups
12 Goblet Squats (24/16kg)

  • Rx+:(115/75kg) (C2B Pull-ups)

Extra Credit 15-01-2018

3 Sets of:
30-50 Banded Leg Curls each Leg. Rest 60s.

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