A. Back Squat 5-5-5-5-5
*Pyramid the load eg. 70-75-80-75-70%
B. 10-1 reps for time of:
Hand Release Push-up
*10m Walking Lunge between sets.
Photo: Courtesy of Grant Willams.
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WOD: Wednesday
Happy 11th birthday to our beautiful little Tarzan (Jesse).May your long hair flow free and your feet run bare – we wouldn’t want you any other way!! Warm-upRun/Row/Skip 1 minutes:2 rounds of:7 Squats7 Sit-up & Reach Run/Row/Skip 1 minutes:2 rounds of:7 Toyota Jumps7 Knee raise/Knees to elbow/ Toes to Kettlebell5 Push-ups *Work up in weight on snatch/progress towards toes to bar WorkoutIncrement as far as possible in 12 minutes of:Toes to Bar/Toes to kettlebell x 2 (3-6-9-12….)Snatch (3-6-9-12…)Run 200m Optional (but highly recommended)EMOM – Push or PullPick your movement & your repetitions Push= Push-ups/Dips (Box or Ring)/Handstand push-upsPull= Strict,kip, Strict C2B, kip C2B, Bar Muscle-ups, Ring Muscle-ups