Tues 22 Apr – Test 1

Posted: April 21, 2014 by ollyoz in Uncategorized


Warm Up

Run 800m steady as a group

Junkyard Dog


Lots of hip mobility

Test WOD – this will repeat in five weeks time. 

a.  Work up to Back Squat Pause 1RM (pause for a count of four at the bottom, this is harder than it seems).  No more than 3 attempts at max lift.

b.  Max strict pull ups.

c.  1 Mile best effort. I will mark out the loop.

Cool down round 400m loop.

  1. Al says:

    Done at globo: 125 squat with 4 sec hold. 22 strict pull ups, which were hard after squats! Finished with Annie as I was unable to get out for the mile dash! 6:59

  2. 125kg Back Squat Pause
    18 Strict Pull Ups
    6:23 for 1700m

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