Mon 23 Jun

Posted: June 22, 2014 by ollyoz in Uncategorized

This week is going to be a detune week ahead of test week starting next week.

Warm Up

Run 600m loop twice

JYD

30/30

WOD

a.  6×4 (3) Back Squat/ (3) Front Squat – Work up to 5-7 second pause squat, keep it light and comfortable.  Concentrate on the position, tight core and weight on heels.

Warm up for next part of WOD

b.  Max unbroken 20kg/10kg weighted pull ups – rest 10 seconds

Max strict unbroken pull ups – rest 10 seconds

Max strict unbroken HSPU – rest 10 seconds

Max unbroken Push Ups – rest 10 seconds

Rest 3 minutes and repeat

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Comments
  1. dave H says:

    Welcome to George and Scott see you again tomorrow.
    WOD a
    6 rounds of 4 front squat 4 back squat with pause. Not quites as programmed as i did it all from memory.
    george 60 60 60 60 60 60
    Scott 60 60 60 60 60 60
    Jas 70 70 70 70 70 70
    TJ 30 30 30 35
    Bex 30 40 45 40
    Dave 50 50 50 50 50 50

    WOD b
    Max Weighted PU, max Pull Ups, Max HSPU, Max Push Ups, 3 minutes rest repeat.

    Scott 20kg 6/5 5/5 Hold 14/15
    George 20kg 5/8 6/6 9/3 18/18
    Jas 20kg 6/5 10/6 9/5 10/7
    TJ Bergen 3/2 2/1 5/6 Box 10/10
    Bex bergen 5 5 5 box 5
    dave 20kg 5/3 5/4 5/4 15/10

    Apologies for the Gay spinning music

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