31 Jan 13 – Foundation Week #4

Posted: January 30, 2013 by ollyoz in foundation
Tags: , , , , , ,

1215 Whaley Club, Londis


Front Squat


Hollow Rock

Pull Up Progressions (Body Row, Ring Row, Jumping, Assisted)

Foundation WOD:

4 Rounds for Time (RFT):

100m Run

7 x Pull Up Progressions

25 x Squats

Due to lack of space and equipment at this stage (and the fantastic interest levels!), please look at the Skills / WOD and decide whether or not you should come to the class for coaching or do this WOD elsewhere. This is for Thursdays only though

ALL welcome every other day of the week, as per the WOD listing on this website.

Regular WOD

4 RFT:

100m Run

15 x Pull Ups

25 x Squats


Please submit your times to comments.

  1. Steve Shearer says:

    As Rx’d – 4.44.

    Thought I had you there John!
    Thanks for that, definitely beats working out alone. Fantastic effort by everyone!!

  2. F*********************************************CK!

    Brilliant session today from everyone involved. From first to last there was quite clearly nothing left in the tank at the end of that very short, very intense workout. There was even a hint of an appearance from Pukie The Vomiting Clown; I suspect he’ll be back soon ;o)

    Take on board the quick chat about Rhabdomyolysis. Pukie Clown = Good. Cramping, Blood in wee, Cramping kidneys = bad.

    RX (Foundation) – 4:44.

  3. Paddy O'Connor says:

    6:43 RX

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