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1st April 2019

WOD WOD, April 2, 2019

Hells Bellish

Warm-up
2 Rounds of

10 x Deadbug
10 x Side Plank hip taps
10 x Inch Worm walk outs
10 x Scorpions
10 x Glute walk outs

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 )

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