Wednesday 6 February 2019

Hello Athletes, I hope you all enjoyed “Death by Burpees”, especially as a surprise with no post the night before. You’re welcome, but now back to the regularly schedule!

Tomorrow the work is broken into two sections, first we’ll get the strength work done by doing some Back Squats. And by some, I mean 5 sets of 5 reps at 75% of your 1RM weight. We’re upping the ante here, getting a little heavier, than last week but reducing the number of reps as we chase a new 1RM in a few more weeks. Make this work challenging and push through it.

For the movement, keep the chest up and the lumbar spine neutral. Stay off your toes and drive through your heels. The coaches will be there to ensure your form is on point so listen to them.

The WOD today will need that bar bell so set it up to RX (115/85) or a heavy weight to do thrusters (Yep, I said it). This 7 minute AMRAP is a triplet consisting of 3 Hang Cleans, 6 Thrusters, 9 C2B Pull-Ups.¬† This is aggressive, but it’s a short time duration so find a hard scale for the pull-ups, and a heavy weight for the Thrusters that you can still do them (first round can be broken up as required, but not 6 singles).

Now, get in there and fight for it.


STR: BackSquat 5×5@75%

WOD: 7 min AMRAP
3 Hang Cleans (115/85)
6 Thrusters (115/85)
9 C2B Pull Ups


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