WOD 6th January 2012: Fast(er) Friday…

06 Jan

The 0630 crew are once again subject the ever-changing whims of my programming. Following a relatively successful experiment with the Wendler 5-3-1 strength programme towards the end of last year, I thought I would mix it up at the beginning of 2012.

Starting on Monday, our focus will be on strength, power and speed.

  • Max Effort Monday: No messing about with 5’s and 3’s…we’re going to be all about going as heavy as possible
  • Weightlifting Wednesday: Olympic lifting for fun and profit
  • Fast(er) Friday: All about the speed (distance/over time rather than the recreational drug, I hasten to add…)


Each session is followed by a nice punchy WOD as usual


Today’s Faster Friday focused on the following explosive movements:

Front Squats 10×2 – as fast as possible on the concentric (up) portion

Seated box jumps 10×2 – jump on to a box starting from a seated start…without rocking forwards first!


And for the WOD:

3 rounds for time

21 Thrusters (20kg/15kg)

15 Burpees (push up into a vertical jump…no sprawling)

21 Kettlebell swings (24kg/16kg)

2 thoughts on “WOD 6th January 2012: Fast(er) Friday…

  1. … and I’m already having difficulty walking, I think my hamstrings have shortened by at least a foot.

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