WOD
A.
3×5 back squat
3×5 strict press
1×5 deadlift
Take your time to warm up for these lifts however once you start a working set the following sets must be completed at the same weight. For the deadlift, warm up, then one go.
B.
7min AMRAP
10 kb lunges with pass through 24/16
10 hand release press ups
This marks the beginning of a new weekly programming feature. A dedicated strength day. We want everyone to write their name and the weights they move each week so we can track progress. This will go on for 8 weeks at least.
Movement standards will be strict, especially on squat depth, and form will be key. We won’t accept any rounded backs when you pull. For some it may require starting at a lighter weight but at the end of the day it will only improve your form, flexibility and stabilisation during future workouts!
Please make an effort to attend these days, most of the exercises we program can be broken down to a combination of a squat, press, deadlift or clean. This is a chance to track your progress and assist your movement in all the other WODs.
No mobility, olympic lifting, fundamentals classes this week. Updates of these services will follow shortly.