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.
a. 60, 70(8), 80, 90(6), 100, 100 (4)
ReplyDeletea2. 20, 30, 35, 37.5(5)
b. Rxd
KBS - 38, 39, 38
HRP - 26, 29, 30
O/U - 7, 10, 11
A) 110,115 (8) 120,125 (6) 132 138 (4)
ReplyDeleteA).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
A) Deadlift
ReplyDelete2 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