Jan 2018

wod 20180130

“A:
Deep Squat progression x 7/7 reps
Couch Stretch x 60/60 seconds
Ankle Pulses x 60/60 seconds

B:
3 rounds, of:
Strict Pull-ups* x 2-4 reps
L-Sit hold** x 20 seconds
* use boxes for hand support
** Negative Pull-ups

C:
Deadlifts
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 reps @ 85%
*Set 4 – 1 reps @ 85%
*Set 5 – 1 reps @ 85%

D:
AMRAP 5 mins:
Deadlift x 3 reps @125/90kg
Push Press x 7 reps @50/35kg

E:
2 Sets, of:
Shoulder Front Raises with plate x 15
Banded Rotorcuff Retractions x 15/15 reps
Banded Pull-Aparts x 15 reps