15th April 2019
WOD WOD, April 16, 2019
Tug Boat
Warm-up
Gymnastics
Every 3mins for 5 sets : Pull ups – 5 reps
Sets 1 & 5 – 5 Strict @ Body weight
Sets 2,3,4 – 5 Weighted (same weight)
*Sets 1 & 5 should be the same
*Sets 2,3,4 should be the same
After each set
20 Russian twists (weighted if possible)
10 banded pull aparts
*Banded progression for those who dont yet have body weight pull ups
Metcon (Time)
In Pairs, 6 RFT – 3 each
9 x Burpee Box Jump overs 24/20"
12 x Dumbell Squats 22.5/15kg x 2
15 /12 x Cal Bike or Ski
OPTIONS:
BBJ : Step Up and Over
Squat : Reduce load / KB / 1 x Bell ( make sure solid form )
B) 2 Sets of
10 x Cat Cow
10 x Bird Dog
10 x Shoulder taps
5 x T spine rotations