Friday, March 13, 2015

FRIDAY

Our Young Bull Johnny doing Open Workout 15.3.  
Today Johnny walked in the gym never having done a Muscle Up, 
he walked away with more than 10 under his belt.  
Well done mate.


(A1) Deadlift
2 Sets x 8
2 Sets x 6
2 Sets x 4
*Build load every set.

(A2) Seated Strict Press
Perform 3-5 reps after every set of Deadlift
*Use DB or Barbell

(B) 3 Rnds for Max reps (Partner WOD)
60 seconds of RKB Swings: 32/24
Recover 60 seconds
60 seconds of HR Push-ups
Recover 60 seconds
60 seconds of Over/Unders: 24/20"
Recover 60 seconds

*One partner works for the full 60sec then recovers & supports their partner for 60sec.

3 comments:

  1. a. 60, 70(8), 80, 90(6), 100, 100 (4)
    a2. 20, 30, 35, 37.5(5)
    b. Rxd
    KBS - 38, 39, 38
    HRP - 26, 29, 30
    O/U - 7, 10, 11

    ReplyDelete
  2. A) 110,115 (8) 120,125 (6) 132 138 (4)
    A).2 Strict press. 4 x5@51kg
    B) Rx'd
    RKBS @ 32kg 35,32,30
    HRP 40, 38 35
    Ov/Unders 24" 8,8,7
    Fun WOD

    ReplyDelete
  3. A) Deadlift
    2 Sets x 8 @ 35/40kg (20/22.5kg SP)
    2 Sets x 6 @ 45/50kg (25/27.5kg SP)
    2 Sets x 4 @ 55/60kg (30/32.5kg SP)

    B) WOD

    KBS - 35, 36, 35
    HRP - 16, 16, 17
    O/U - 8, 9, 10

    ReplyDelete