Thursday 19th January 2017 – WOD & Barbell

18th January 2017



To be performed before the class

IN 5 mins complete:
2 rounds of:
10 push ups
10 sit ups
10 jumping squats
10 lunge with twist


In 15 mins:

Build to a 1rm bent over row




Additional Work




In 15 mins build to Starting weight. A HEAVY 10 rep back squat weight (eye ball popping, when you get to 5 reps you think you may fail) and a heavy 10 t+g deadlift
In 35 mins complete:
Back Squats 10-1.
Deadlifts 10×10.
In the first round you do ten back squats and then ten deadlifts. In the next round it’s nine back squats but still ten deadlifts. It’s then eight back squats and ten deadlifts, etc. The rep-scheme in back squat drops with one rep per round but the deadlifts stay the same. You need to pick a weight for the back squat where you have to FIGHT to get through the first round of ten but light enough for you to successfully get the following sets. All the deadlifts have to be done as TnG and here you need to pick a weight that is challenging but where you can go unbroken in every set.
No belts or straps are allowed in either exercise.
*can partner up*



For time complete 5 rounds of

  • Max rep Bent over row @ 60-70% of 1 rep max RX+ 70-80%
    1 min rest
  • Max rep V sits
    2 min rest

*25 min timecap








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