WOD - Wed 15th August

Tuesday, August 14, 2018

 

Ekka Public Holiday Hours:

 

7am - 8am: Torian Strength class

8am - 9am: Torian CrossFit WOD (Babysitting available)

7am - 10am: Barbell Club & Open Gym

 

Torian CrossFit

 

Partner "Hotshots 19"

 

6 rounds for time:

30 Squats 

19 Power cleans 62.5/42.5kg

7 Strict pull-ups 

Run 400m

 

Both athletes will complete the run together. Air squats will be performed synchro, all other movements will be shared between team mates.

 

[35:00 cap]

 

Torian Strength

 

A1)

Deadlift

5-5-5-5-5-6-6 @

65-70-70-70-70-60-60%

*Pause at the knee 2secs on the way up

 

A2)

Band Pull-Apart

5x20

*Palms up only

 

B1)

Hyperextension

4x15

 

B2)

DB Reverse Lunge

4 x 10

*Front foot elevated. 10 each leg.

 

 

 

 

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