28th April 2019
WOD WOD, April 29, 2019
Magical Mondays
Warm-up
Metcon (Weight)
E4MOM x 4 Sets
5 x Power Cleans – reset each
rep
+
10 x Front rack reverse lunges
+
# Ring Muscle Up /Ring Dip / Ring Push up + 10 second hold at top of last rep
*Not max out – build to 50/60 % Power clean top
*Gymnastics reps at sustainable rep range – this is practice
Metcon (Time)
Mini Chipper Monday!
7min cap
40 Front squats
30 Burpees
20 Front squats
10 Burpees
How fast can you go?
Can you go unbroken on the bar?
Rx 35/25
OPTIONS:
Bar: Weight
COOL DOWN
Foam Roll / Trigger point with coach / mates
B) Burgener Warm up ( 1/2 )
C) PC tech
D) Movement standards