1st April 2019
WOD WOD, April 2, 2019
Hells Bellish
Warm-up
Metcon (Weight)
Gymnastics strength : Weighted Pull up
Every 2 Minutes x 6 Sets For total accumulated load
5-3-1 Reps
5-3-1 Reps
*Add load lifted across 6 sets for a total.
Options
# Pick a rep range at body weight – hold it for 6 sets
#Pick a band tension / rep range , hold it for 6 sets –
*New way bands on J hooks – enjoy this 🙂
Metcon (Time)
Every 6 Minutes x 3 Sets
400m x Run
21 x KB Swings 24/16kg
12 x Toes 2 Bar
*Each round is for time , dont hold back
*4:30 cap per round – gotta go hard
OPTIONS
KB : Reduce Load
T2B : Usual suspects
Core / Stability
Midline Finisher ( Old faithful )
TABATA Hollow Hold – but – 10 from extended / 10 tuck / 10 rest
Straight into
TABATA Side plank ( 4 sets each side alternating )
10 x Deadbug
10 x Side Plank hip taps
10 x Inch Worm walk outs
10 x Scorpions
10 x Glute walk outs