Monday 28th April 2014 – WOD

27th April 2014

West-Side-Barbell

WOD 1

Mobility

In 20 mins warm up and est: 

  • A 1 RM Back squat

* The 1RM is a training 1 rep max (TM), know the difference, the TM sacrifices no form, it is achievable 99% of the time, its not some horrific looking back breaker where you bust a blood vessel! DONT DO IT!

WOD 2

4 Rounds of:

  • 6 Hang power cleans @ unbroken weight
  • 8 Weighted pistols /  12 Goblet Squats @ heavy weight
  • 6 Strict Pull ups
  • 8 Back extensions

 * Lower your intensity

* Take a 5 sec pause before every movement

 

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