5th September 2019
Friday Feelzzz WOD, September 6, 2019
Friday Feelz – Chief takeover
It’s been a minute…. would love yall to come and join me as I make my first FF appearance in a year!
Warm-up
A) Gym length athletic flow
B) BB flow
B) BB flow
Power Clean (Weight)
A)EMOM x 5 : 3 Reps @ 65 % 1rm
REST 1
B)E45’s x 5 : 2 Reps @ 75 %1rm
REST 1 Minute
C)E30’s x 5 : 1 Rep @ 85 %1rm
Metcon (AMRAP – Rounds and Reps)
In Pairs, AMRAP in 12
120 x Dubz
60 x Wall Ball 9/6kg
30 x Power Cleans @ 70/45kg
REST 4 Minutes
Metcon (AMRAP – Rounds and Reps)
In Pairs, AMRAP in 12
30 x Synchro BF Burpees ( use bar from WOD 1 )
40 x Toes 2 Bar
50/40 x Cal Bike or Ski
REST 4 Minutes
Metcon (AMRAP – Rounds and Reps)
Sprint Skill
In teams of 3, AMRAP in 8
100m x Shuttle sprint
1 x Legless rope climb AHAP
1 work, 2 rest
