Daily workoutBefore attempting any of the workouts displayed herein, please read our Terms of Use and this important article. Rest
11th March 2010
Active recovery session. Rotate through the following, 5min per station:
Bumper plates; essential! Fight Gone Bad
10th March 2010
Three rounds of (60 seconds at each station):
60 seconds rest after each round.
FGB explained Back squat
9th March 2010
Back squat: 5 x 10 @ 70% of 1RM; 30X1 (tempo). NOTE: tempo of the lift is indicated by 30X1, this means take a 3 count to descend, do not pause at the bottom (i.e. explosive turn-around), ascend as quickly as possible, take a 1 count to reset at the top. 
Cross-chops & windmills Thruster, pushup
8th March 2010
18-12-6:
Cash-out:
Fun with sledgehammers, kettlebells and boxes It’s Labour Day. The gym is closed. Use you initiative to get the WOD done. Rest
7th March 2010
Practice what you suck at! 
Andy, resting. Five rounds
6th March 2010
Five rounds:
Cash-out:
Skipping warm-up Hang power clean
5th March 2010
Hang power clean: 3 @80% of 1RM, 3 @85%, max @90%. Cash-out:
Record reps for each round. 
Cam Wallace - upside-down |
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