Thursday 22nd September

 

Open gym WOD

Strength

Good Mornings  3x 10  40/25

Bent over Row    3x15   40/25

5Mins Stretch(dynamic):

 Hamstring

 Quadriceps

 Lower Back

Front Squats 

Start at 60% 1RM

EMOM Increase by 5% for 6Mins Until failure or heavy triple has been reached. 

Take 80% of that figure and complete 5x5 

Conditioning

0-3 Min -- Stay Below -- 2.00/2.10

3-4 Min -- Max Metres =

4-5 Min – REST –

Repeat X 4

 

 

 

 

James Davidson

ne37 1pr