Foundations 30th Oct (PM)

30 Oct

After a short reminder of overhead squat technique it was onto alternating sets of 3 OHS and max pull ups with the least resistance or strict.

In preparation for the workout we have gone through ring dip progressions and found the weight for the deadlift that will be used in the WOD. The aim was to go heavier on the DL and then catch up on the ring dips and burpees.


10 – 8 – 6 – 4 – 2 deadlift

2 – 4 – 6 – 8 – 10 ring dips

5 burpees after each set of ring dips.


Nice work on pull ups Stefano and Ryan and also everybody else for using the least resistance and grinding through strict pull up and also Rebecca for finishing the WOD with the fastest girls’ time.

Great work and I will see you all next week!


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