WOD for Thursday, Jun 29, 2017


6 Rounds – For Time
40m lunge walk
10 box jump step down
40m burpee broad jump
10 box jump step down

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Getting Pushy – Day 9 – 29/06/2017

This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
10 x -:15 to :20 negative
Rest 1:00 between sets.
Needs to be tough, but doable.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
3 rounds alternate between;
6-10 x Bench Press @ tough weight; rest 1:00
6-10 x Pause V-Grip PullDown @ tough weight (each rep stops at the chest); rest 1:30

3 rounds
2/arm x Turkish Get-Up; rest :30
5-10 x Body Saw (feet in rings); rest 1:00

See or ask Ben for help!

Open Gym

Make a note of your achievements in 'Open Gym'