WOD for Thursday, Mar 08, 2018

Strength 08-03-2018

Wide Stance Box Squat: 4 x 4 @65%, every 60s.


3 sets of 2 of up to a challenging set. Rest 90s-2:00

  • Use a box at parallel.
  • Final set of 2 should heavy but not a max. Have spotters on both sides of the bar just in case.

Complex A

4 Rounds of:
8 Hang Power Cleans (52.5/35kg)
8 Front Squats
8 Push Press
8 Back Squat
8 Good mornings
8 BB Rows
Rest 2:00
*All sets must be done without dropping the bar

  • Rx+: Add 1-4 Ring Muscle-ups after each completed round

Extra Credit 08-03-2018

3 Rounds of:
20 Banded Pulldowns
10 Single Leg KB RDLs each
20 Landmine Rotations

Open Gym

Make a note of your achievements in 'Open Gym'