Tuesday the 21st.

Ok. You can do this workout either today or tomorrow. Which ever day you dont do the WOD try to come to the gym and do the extra strength session. If you haven't done the LLGJ WOD you can do it with that.




Todays: WU  Tabata DU


Skills: Kneeling Jump Squat  25 total reps. Try jumping on to a plate, see how high you can get.


Strength: Halting snatch grip deadlift. Pause for a second at the knees, feel the hamstring stretch stand and shrug hard (no arm pull) 90%x3 95%x3 100x3 100%+10x3x2

Good mornings 5x5 add weight if you can 

WOD: OCT WOD#4 

                                            5 Rounds

                                            5 Ring Handstand Pushups
                                            10 OH squat (105#)                                            15 Pullups

Scale HSPU as follows: RHSPU> HSPU on paralletes> HSPU > HSPU on Box > HSPU on bands

Extra Strength: To be done today or tomorrow.

                         Back squat 321heavy 

                         5x3@60% Front Squat