Hump Day and our front squats are getting heavy! Proficiency is developing well in GHD technique in the sit up (trunk flexion) and back extension movements, and force is being transmitted well. As promised our wods are creeping up in duration as the strength cycle nears its end. Time to turn on the engine!


Front Squat 3 x 5 reps ( 75% of 1 RM Back Squat )

GHD Sit Up 3 x 15 reps

GHD Back Extension 3 x 15 reps


” The Technician ”

50 Wallball

Row 500 m

15 Clean and Jerk (60/40)

Run 800 m

15 Clean and Jerk

Row 500 m

50 Wallball

CAP 24 minutes

Compare to : 19/5/2015