Strength
Box Squat
5-5-5
Grab a box on which your hips end up lower than your knees when sitting. Squat down by sitting on the box. No bouncing, no touch & go. Sit back on the box in a controlled way. Then come back up.
WOD - 4 Rounds (Every 5 min)
3 Back/Front Squats @ 65-75% 1rm
1 Max Height Box Jump
Run 400m
*Feel free to mix the Squats up*This is an all out effort every round. If your getting back with under 90seconds recovery time & your honestly going as hard as you can on run, then scale run distance as needed.
Post loads/rounds to comments
strength/skills=
ReplyDelete3x5 squats with 5kg
3x5 air squats
20 ring push ups
20 ring pull ups
w.o.d=
4 rounds of 3 squats,5 step ups,200m power walk.
1:39,6:31,11:14,16:06.
last two rounds ran instead of walk :)
Strength with Dave and Nathan. 50kg 60kg and 70kg
ReplyDeleteWod was interesting tonight, first time was 2.04, 2.06, 2.05, 2.04 with 50kg bar and 30 inch box...
Got to 30 inch box with 3 x 20kg plates on top prior to the wod, but shared a box and couldn't make it that high, not that I think I could have dine it after the squats...
Loving friday training!
strength with james and dave.
ReplyDelete50,60,70kg
w.o.d
1:39
1:41
1:41
1:43
60kg bar and 30 box with 1 20kg plate on top.
happy with the consistency.
feeling good now.
strength
ReplyDelete5@30kg
5@40kg
5@45kg
w.o.d
30kg front squat
24 inch box jump run overall time
18 sec 1.93 2.11
16 sec 1.89 2.05
12 sec 2.01 2.13
12 sec 1.96 2.08