WOD – Tuesday – 150414

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WOD – Tuesday – 150414

IMPORTANT NOTE ABOUT EASTER WEEKEND TIMETABLE:

GOOD FRIDAY

0730 – Group Training
0830 – 0930 – Open Gym

EASTER SATURDAY
0730 – Group Training
0900 – Advanced Kettlebell Workshop
0830 – 1100 – Open Gym

EASTER SUNDAY
Closed

EASTER MONDAY
0730 – Group Training
0830 – 1100 – Open Gym

MSG WOD

A. For Time:
– Deadlift x 10
– Thrusters x 5
– Pullups x 5
– Deadlift x 10
– Thrusters x 4
– Pullups x 4
– Deadlift x 10
– Thrusters x 3
– Pullups x 3
– Deadlift x 10
– Thrusters x 2
– Pullups x 2
– Deadlift x 10

* For Deadlifts and Thrusters, use the one bar. Weight for Deadlifts should be 60%DLWM, while weight for Thrusters should be 30%C&J1RM.
* Don’t drop empty bars or bars with 5kg bumpers please!
* Don’t put 5’s on the inside of heavier weights, you must take ALL the weights off and put 5’s on. Your reward for being strong is that you need to work harder ;o)

EXTRA WORK

Session I

A. Agility Ladder
8mins

B1. KB Figure 8s
2 x 20
B2. Getup
2 x 2ea side

Session II

A. Back Squat
5@75%
3@85%
AMRAP@95%

B1. Contreras Back Extension
3×12-15
B2. Side Stepup
3×25

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