Tuesday, 14 August 2018 WOD

7 rounds of:
25 Superman back extensions
3 muscle-ups

Tips: Don’t sprint this workout. Advanced athletes perform GHD Hip-back extensions and should be performed slowly and methodically, not for speed. Use the muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.


Monday, 13 August 2018 WOD

Front squat 3-3-3-3-3 reps

Tips: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.



Tuesday, 7 August 2018 WOD

5 rounds for time of:
5 deadlifts 275/185
10 burpees

Tips: This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.