WOD for Monday, May 07, 2018

Strength 07-05-2018

Regular Stance High Box Squat: 3RM. Rest 2:00

  • Use at parallel box
  • Spotters on both sides of the bar
  • Beginner: 5 x 5 adding weight each set if possible.

Blue Steel

For time:
21-15-9
Deadlifts (100/70kg)
Wallballs (20/14)
Kipping HSPU

  • No strict HSPU? No kipping KSPU today then.
  • Scale with sHSPUs to pads or regular push-ups
  • 12:00 Cap

Extra Credit 07-05-2018

1a) Glute Hip Thrust on bench with pause: 3 x 6 ea. (3 count pause). Rest 30s.
1b) Wide Stance Heavy Band Banded Pallof Press: 3 x 8 ea. Rest 30s.

Open Gym

Make a note of your achievements in 'Open Gym'

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