WOD for Monday, Oct 14, 2019

Strength 14-10-2019

1) Sumo Deadlift off Plates: Build to a tough set of 3 in 7 sets. Rest 2-3:00.
– Elevate start position on 15kg plates
– Regular Sumo DL will be tested next Monday for a 1RM.

Johnny B-Good

For time:
30 Front Squats @70/47.5kg
30 Bar Muscle-ups

  • 10:00 Time Cap
  • Scale options for BarMU: Chest to bars, kipping pull-up, jumping bar MU (10 x UB push-up required), 30 ring row + 30 push-ups

Extra Credit 14-10-2019

DB Single Leg RDL w. support: 3 x 10 ea. Rest 30s.
2:00 of Parasympathetic Breathing

Open Gym

Make a note of your achievements in 'Open Gym'