WOD – Tuesday – 060514

From the Blog

WOD – Tuesday – 060514

children

Move Strong Kids classes are coming SOON! To register your interest, send an email to
admin@movestronggym.com.au
. More info to come soon!

MSG WOD

A. Back Squat
4-7×3%75%

B. 4RFT:
– Run 200m
– Box Jumps x 18,14,10,6
– Walking Lunges x 18,14,10,6

* Can use KB’s for lunges if required. Cutoff = 15mins

C. 3RFT:
– Standing plate twists x 30alt @ m.15kg,f.10kg
– Squats w/ plate x 30 @ m.15kg,f.10kg

* Cutoff = 10mins

#projectmovestrong

A. Hang Snatch
3,3,3,1,1,1

Ramp up/down weights each set to hit prescribed reps

B. Front Squat
5@75%
3@65%
AMRAP @95%

C. 3RFT:
– DOH Axle Deadlift x 5@75%,3@85%,AMRAP@95%
– GHD Situps x 10
– Tire Flip x 3
– Contreras Back Extensions x 10
– Sled push x 20m

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