WOD for Thursday, Apr 05, 2018

Strength 05-04-2018

1) Speed Front Squat: 4 x 3 @75%, every 60s.
2) Ultra Wide Sumo Deadlift: 4 x 3 @75%, every 60s.

  • Reset on each rep on Sumo DL
  • Beginner: Focus on Technique

Conditioning 05-04-2018

Every 4:00 x 3 Sets:
15 Calorie Bike / Row / Ski / 15 Lateral Burpees
15 Deadlifts (100/70kg)
*Score = fastest split

Rx+: 120/80kg

  • Deadlift should be unbroken, and working time should be under 1:00 each round, so adjust as needed.

Extra Credit 05-04-2018

1a) Bird dogs: 3 x 5 each (3 count hold one each rep). Rest 30s.
1b) Half Kneeling Banded High to Low Woodchop: 3 x 10 ea. Rest 30s.

Open Gym

Make a note of your achievements in 'Open Gym'

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