Thursday 19th Oct 2017

A)

0:00 - 28:00

Dead lifts 3 x 3 @ 75% + 35kg

With

Bench press 3 x 8

-keep building bench from previous weeks reps or weight

-once you finish your rep work with the bench, if you have time work to a heavy 3.

-don't use this percentage on the dead lift if you are new or have missed sessions.

 

35:00

B)

4 rds

7/5 x bar muscle ups / strict pull ups

11 x ball slams (15,12kg)

14 x box jumps

 

3 min rest

 

Optional wod finisher

 

5 rds

15/10 x cal row

30 x double unders

 

Optional accessories

1)

5 x 5-8 weighted dips

With

5 x 10 one arm rows

2)

3 rds

10 x bent lateral complex

45 x second side plank each side

60 x second plank