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**This is just a reminder that morning and noon classes are cancelled Wed/Thurs/Fri this week.

A. Deadlift @ 65% of 3 RM (16/03/2013), OR 60% of 1 RM.

11×2 reps on 25 sec intervals.

B. 3 rounds, not for time:

5 Single leg DL (2 hand) – If you noticed a significant right-left imbalance in this movement last week, do a few more reps on the weaker side, and less on the strong side. E.g. if your right leg is stronger, do 2 reps on that side, and 4-5 on the left.

5 DB push press with slow negative

5 strict pullups with slow negative

C. 3xME hollow hold with plate, alternate with 3×20 hip extensions


For those of you who can’t make it in to the evening classes, here are some workout options:

1. Warm up, do some wrist and shoulder mobility, then work on handstand technique (3xME holds facing the wall, heel pulls, etc.), then do 50 burpees for time. Finish off with 3xME hollow hold, alternating with arch hold (superman).

2. Warm up, then do 2×10 squats facing the wall, with your feet as close to the wall as possible. 7 rounds for time of: 10 lunges (total or per leg… or if you want a real challenge, do 10 jumping split lunges (total)), 10 pushups, 10 situps. Finish off with 4 (at least, but up to 8) sets of Tabata (20 sec work, 10 sec rest) crow stand.

If you need more ideas still, do a search for “travel WODs” online.