WOD 17 July 2013

17 Jul

run

Level 2

Front squat 5-5-5-5-5

Box jumps

As many rounds as possible in 12 minutes:
5 strict pull ups
10 deadlifts (60% 1RM)
30 double unders

Level 3

3-position clean & jerk 3-3-3-3-3

Front squat – 5RM

As many rounds as possible in 12 minutes:
5 strict pull ups
10 deadlifts (60% 1RM)
30 double unders

Get your goblet squats on

Ah the humble goblet squat, fast becoming my favourite thing.

Over at SE11 we are 10 days in to our 30 day challenge, I’m working hard on my air squat along with my band of fellow air squat sufferers. The goblet squat is a fantastic exercise and drill, adding just a small amount of weight to the chest allows you do get better depth, keep your chest up and lets you use your elbows to drive your knees out.

I want to do them ALL THE TIME! But, alas I don’t have any kettlebells at home, so I have been experimenting with other household things that may work. Options: Watermelon, paint can, 2 liter bottle water, small baby etc etc. Let me know if you have any other ideas! Check out the video. Basil was lucky he was away that day.

X

Pin It on Pinterest

X