WOD for Thursday, Feb 27, 2020

Strength 27-02-2020

1) Box Squat for Speed: 8 x 3 @moderate weight, every 60s.
– Goal: Sit back on the box, keep back tight, and explode on each rep.
– Parallel box
– Wider than normal stance

2) Sumo RDL with bands pulling forward: 3 x 8. Rest 90s.
– challenging weight for all 3 work sets
– Use one band pulling forwards (video has 2)

BP Benchmark #6

For time:
100 Double KB Front Walking Lunges @24/16kg

  • 10:00 Cap
  • Compare here: First time
  • And remember, friends don't let friends put the KBs on the shoulders! Proper rack position all reps 😀

Extra Credit 27-02-2020

Banded Hip Flexor Pulls: 4 x 15 each. Rest 30s.
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Open Gym

Make a note of your achievements in 'Open Gym'

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