Strength
3rm Deadlift
in pairs 15mins to work to your 3rm
3-3-3-3-3
WOD
‘Seventh Heaven’
7 RFT
Buy in – 70m broad jumps
7 x power cleans 60/40
7 x front squats 60/40
7 x burpees
18min cut off
Wednesday 5 February 2014
Related Post
MEMBER PROFILES – Nathan and LillyMEMBER PROFILES – Nathan and Lilly
We recently asked a few questions of two of our members, Lilly who was in our very first On-Ramp course when we opened in September 2013 and Nathan (her husband)
WOD – Thursday 22 May 2014WOD – Thursday 22 May 2014
Strength/Skill 15mins to reach 3rm Backsquat WOD 4 x 3min AMRAPS with 1min rest between 3 x Deadlifts 100/70 4 x Burpees 5 x Airsquats
WOD – Friday 16 May 2014WOD – Friday 16 May 2014
Strength/Skill Overhead squat mobility, then 6 x 3 only building to a weight without losing form and maintaining depth. WOD 12 Minutes to complete 3 Rounds: 3 x Power Cleans