Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Deadlift + Front Squat
5-5-5 @ 75%
Setup: Work up to 5rm Deadlift (no heavier than 75%1rm) Then straight after performing 5 Deadlifts, perform 10 Front Squats @ either 50-40 30kg. You must be able to do squats unbroken & at a steady tempo.
WOD AMRAP 15min
2 Rounds of Cindy
5 PullUps
10 Push Ups
15 Squats
+
7 Sumo Grip Deadlifts 120/90
*Both Team mates can perform Cindy at same time
*Only one Team mate to perform Deadlifts at any time
*Partition Reps as you like as long as 7 reps each completed before moving on to Cindy again
Stabilization
Skin the cat
Post loads/time to comments
worked with luke tonight.
ReplyDeletewell done mate you pushed well.
deadlift=80kg 5reps 3sets
front squat 10reps 3sets
me= 40kg
luke= 30kg.
wod= 3 rounds +5+10+12.
with sumo dead= 50kg.
good to see a couple of new faces walking in.
thanks for catching me out on my
pullup jody.
looking forward to tomorrow.
This comment has been removed by the author.
ReplyDeleteStrength: Deadlift 110kg, Front Squat 50kg
ReplyDeleteWOD: 4rnds + 5, 70kg Sumo Deadlift.
Pretty happy with my WOD, got my Kip back and the 5 pullups came easy
Skin the Cat, was pretty fun to
ReplyDelete