24th April 2019
WOD WOD, April 25, 2019
ANZAC DAY HERO WOD
Warm-up
Gallagher and Mcdonald (Time)
2 RFT
200m Run
16 x KB Swings 24/16kg
16 x Pull Ups
16 x Front Squats 52.5/35kg
200m Run
14 x Swings
14 x Pull Ups
14 x Front Squats
200m Run
12 x Swings
12 x Pull Ups
12 x Front Squats
Bell : reduce Load
FS : Reduce Load – Be sensible
Pull Ups : Ring Rows
FS : Reduce Load – Be sensible
Pull Ups : Ring Rows
Core / Stability
Reverse Alt Tabata
1- Flutter kicks
2- hollow hold
1- Flutter kicks
2- hollow hold
Pull up progressions
Front squatting progressions