10 x HSPU
15 x Deadlifts @ 50% 1RM (Max 100/75kg)
25 x Box Jumps
50 x Pull Ups (Jump Chins)
100 x Wall Balls
200 x Double Unders
Run 400m (L3 w/- plate 20/15kg)
25 Minute time cap.
From this week the programming cycle has been changed and I have removed de-load week from the programming. The 5th week of our training cycle will now be
"Unknown & Unknowable".
I see great importance in deloading but i believe its always good to mix things up. I will be adding some de-load workouts (skills, RFQ etc) throughout the weekly programming.
During this weeks programming you can expect absolutely anything; new formats, Hero or Benchmark WODs, games WODs and even an extra partner or team WOD may be thrown in during the week.
Keep an eye on fatigue levels and if you're feeling it, I encourage you to have a rest day, or come in and take the foot right off the gas. Remember, there's no gains without rest/ recovery.
- Edis.
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| Lieutenant Andrew Richard Nuttall. |