August 24, 2017



Take 15 minutes to find:

20 Rep max back squat


rest 2 minutes, then..


10 Min AMRAP:

50 double unders

25 Kettle Bell swings (53/35)


If you've never done a 20 rep max, you'll remember this one. Time under tension builds strength and muscular endurance. Warm up with a few big sets (between 8-12 reps), once you feel like you are at a good weight for your 20, give it a go! With the AMRAP, go ham. 



Main WOD


Every 3 minutes for 15 minutes (5 rounds):


3 Sumo Deadlift (75% of 1RM)

6 Handstand push ups

18 calories on rower


Take good time to warm up that posterior chain for the deadlifts. They should be spicy, but manageable. Get through the SDL and the HSPU quick so you can knock out those calories and give yourself some time to recover before the top of the 3rd minute. Keep those backs flat!



Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

March 21, 2018

March 20, 2018

March 19, 2018

March 17, 2018

March 16, 2018

March 15, 2018

March 14, 2018

March 13, 2018

March 12, 2018

March 10, 2018

Please reload

Please reload

Search By Tags
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square


  • Facebook - Black Circle
  • Instagram - Black Circle