Saturday Sunshine

31 Jul

30th July 2011


The sun is back and it felt good.  I am enjoying my little extra time in bed too.  The over head squat. Yep, I know, more of them.  But they are good for you so pinch your nose, screw your eyes shut and swallow the wholesome medicine that they are.

2×5 and 1×5+

We started with some PVC drills, dislocates, round the worlds to open the shoulders up. Then some reinforcement drills focussing on actively driving the shoulders up and locking the bar in place by trying to pull it apart.


A short little blast of three rounds for time of 15 sumo dead lift high pulls (50/35kg) and ring dips.  I wanted you to feel the need to have to break these sets up. So I set a heavy weight and suggested a very light band for the dips.  I wanted to see some good gurning action and we did.


2 thoughts on “Saturday Sunshine

  1. Thanks for the WOD guys. I enjoyed every minute of it… It certainly blew out a few cobwebs from the travelling.

    Daniel CrossFit East Village San Diego – 12:30 WOD

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