3 x Max Reps HSPU
Strict Press & Power Clean
5,5, Max Reps @ 65,75,85%
3 Rounds of;
Max reps T2B
MR KB Swing (Heaviest Weight Possible)
MR Wall Balls (10/8kg)
Rest 1 minute between rounds
3 Rounds for time of;
9 x Front Squat (75/45kg)
12 x Pull Ups
50 x Double Unders
With the increase in numbers and all the new REX people I thought I would take this opportunity to remind everyone to make our new people feel welcome.
We are lucky at REX to have a community that is not only close nit but supportive of each other. Our efforts and results speak for themselves and it is fair to say that this is because of the people we have.
So if you see someone at the box that you haven't seen before or is struggling with the WOD, take the time to introduce yourself and support them.
Lastly on the subject of WODS, this is the perfect opportunity to stress that you only get out of the training what you are willing to put in. Lately there have been occasions where people have become caught up on getting the best result on the board and not completing the WODs.... FULLY....
What do I mean you say? Well I understand that we can all be guilty of miscounting reps every now and then, especially when we are struggling to get air in and out, but I am only talking about 1 maybe 2 reps not 3,4,5 plus.....
In the end if you fall into this category you are only missing out yourself. Even though you may have the best time or score, it is not a true reflection of your efforts. Remember it is not just about finishing the fastest or doing the most reps, its about working hard to achieve your goals and completing the workout as posted. Thats is if there is 10 reps doing all 10.
AND if you think that you might get away with this....There is always someone watching........
TRAIN HARD PEOPLE..