Mon 14 Apr – Gymnastic Tastic

Posted: April 13, 2014 by ollyoz in Uncategorized

Do two rounds of the WOD half reps for a warm up. 20m, 25 and 10.

Strength

Back Squat – 4 rounds of 4.  Ass to Grass with a pause for 4 seconds.  Four reps at 60-70%.  We are doing this for 1RM next week so do not go too heavy.

WOD

Three rounds for time of:
Walking lunge, 40m
50 Squats
25 Back extensions

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Comments
  1. I’m back!!!!

    One week after knee surgery so I decided to give the posted wod a miss!

    Shoulder Press 5×5 40-50-45-45-45-45Kg
    Weighted strict pull ups (20Kg vest) 10-8-6-4-2
    Ring dips (BW) 5-5-5-5
    Weighted Ring Dips (20Kg vest) 5-4-3-2-1
    Ring Push Ups 10-10-10
    Weighted Ring Push Ups (20Kg vest) 5-5-5

  2. dave h says:

    lactic leg tastic:

    Squats 4 x 4 x 4 seconds pause
    60kg
    60kg
    60kg
    70kg

    WOD
    A thigh bursting
    8:49

    Finished with a steady 500m row to flush out lactic acid and steady 600m jog then stretches

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