Core and Shoulder, Mobilize

Warmup

3 Rounds

10 Band Assisted Chest to Bars
10 Press Ups
10 Squats

Overhead Squat

10 Reps 20kg

Shoulder Press

Simon: After working on the overhead squat this felt pretty good, shoulder mobility is getting better.

Josh: Great job.

Peace.

Fiddy

Scaled Angie

50 Pull Ups
50 Press Ups
50 Sit Ups
50 Squats

Simon: Press Up fatigue.
Josh: Squat mobility.
Gary: Nice to see a return to the DSBC.

Didn't time this WOD, Dead Hang Pull Ups can take along time!

New Recipe

Cooked up a cheeky little WOD for today.

3 Rounds

For Time

21 Burpees
15 Swing-a-Dings 24kg
9 Pull Ups

Simon: 16:25

 

To The Open

Warm Up


Volume Training - Hand Stand Push Up

Simon: Only managed 10, arms and shoulders abit blasted from day before.

Josh: 10.

Lynne

5 Rounds, Max Reps

BW Bench Press
Pullups

Scaled this to 3/4 BW.

Simon: BW 96kg, BP@70kg 12-9-5-6-5, Pull Ups 8-6-5-5-5.

Josh: BW 75kg, BP@60kg 14-12-10-11-11. Pull Ups 9-5-5-5-6.

Push It

Josh is in the highlands running with some weight on his back so did a solo WOD today, slight variation of hero workout Coe.

'Coe'

For Time

10 Push Press 40kg
10 Push Ups

Simon: 22:34, got alot of fatigue on the Push Ups, managed to power through the Push Press alright though, good little WOD.

Next time we smash it.

Peace.