Wednesday 4th August 2021

Complete 1 set every 2mins of:

5x5 Deadlift, 75%

27-21-15-9 reps for time of: (15min CAP)

Deadlifts, 85kg (55kg)

Wallballs, 20lb (14lb) * change these to thrusters if you don’t have a ball - keep weight light 20/15kg BB

Warm up for regular program

Run 200m

10 Air Thrusters

10 Glute Bridges

10 Bent Over Rows

10 Good Mornings

10 Cossack Squats

10 Single-leg Glute Bridges e/s Skill/ Technique:

7 Deadlifts

Specific:

2 Rounds of: (with weight)

5 Deadlifts

7 Wallballs

Home WOD

Strength

Complete 3 Rounds for quality of:

30sec Weighted lunge (Left side) (or weighted pistol squat)

30sec Weighted lunge (Right side) (or weighted pistol squat)

30sec Single Leg Wall Sit (Left side)

30sec Single Leg Wall Sit (Right side)

Rest 1-minute between rounds

For weight, use DB,KB or anything that adds weight to your body

Met Con

50-40-30-20-10 reps for time of:

Jumping Lunges

Chair Dips

• Beginners start at 40 - scale lunges to regular lunges and remove jump

Warm Up for home wod

Run 200m

12 Lunges

Then,

45sec Pigeon Stretch e/s

3x8 Air Squats (feet together, normal,

wide)

5 Knee Push-ups

5 toe push ups

30 Star Jumps

Then,

2 Rounds of:

6 Jumping Lunges

6 Chair Dips