WOD – Tuesday – 081013

From the Blog

WOD – Tuesday – 081013

“ There is an old saying, The harder you try the luckier you get. I kind of like that definition of luck. ”
~ Gerald Ford

Well done team! A couple more people who checked off an Open Performance Standard with a sub 6:00min Fran time. Some missed out by the skin of their teeth (Jen Carter 6:10RX). It’s been awesome watching everyones progress this past 6months. Make sure you are getting plenty of sleep, protein and are cooling down after your workouts. Try contrast therapy and icing knees,elbows,wrists,ankles if you are prone to inflammation. Recover well peeps 🙂

Chat to Andy and Bigdog for advice on recovery techniques that may help you out.

Rite of Passage

A1. Back Squat
3 x 8-10 @ 3011
A2. Ring Rows
3 x 10-12 @ 2111
A3. Side Planks
3 x 45sec ea side

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15mins of:
– Wall Ball x 10reps (m.20lb,f.14lb)
– Pullups x 10reps
– HR Pushups x 10reps

Open

A1. Back Squat
Personal Program
A2. Weighted Pullups
5 x 2-3 reps @ whatever weight you need in order to fail at 2-3 reps. Perform pullups immediately after your back squat set. Rest as required after your weighted pullups.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15mins of:
– Wall Ball x 10reps (m.20lb,f.14lb)
– Pullups x 10reps
– HR Pushups x 10reps

Have your say