WOD

WOD: Monday 19th November

November 18, 2018

800m run
40 deadlifts (60/42.5kg)
400m run
30 back squat
200m run
20 front squat
100m run
10 overhead squat

Hello legs; welcome to a new week!

The weight on the barbell for this workout is the same throughout. All squat movements are taken from the floor.

Scaling:
The limiting movement will be the overhead squat, select weight accordingly

Top tip:
Don’t go crazy on the run, keep enough in the tank to be able to get a decent set of deadlifts/squats when you get back

WODs up next: 19th-23rd November

By admin on

November 18, 2018

- WOD

MONDAY:
800m run
40 deadlift (60/42.5kg)
400m run
30 back squat
200m run
20 front squat
100m run
10 overhead squat

TUESDAY:
32 minute alternating EMOM
A) 10 bench press
B) 50 DU
C) 10 strict ring dips
D) 5 strict CTB

WEDNESDAY:
A) Thruster – find a 3RM
B) “Fran” 21-15-9 thrusters (42.5/30kg) & pull ups

THURSDAY:
6 rounds off 4:00
Row 15/12 cal
10 SB to shoulder (50/30kg)
Run 80m

FRIDAY:
20 minute AMRAP
10 burpees
20 BJ(24/20″)
30 DB snatch (22.5/15kg)
40 skaters