3rd April 2019
WOD WOD, April 4, 2019
IWT
Warm-up
Squat Prep
Front Squat (Weight)
Strength – Front Squat
Every 3MOM x 5 Sets
3 x Front Squats @ Build to a heavy set of 3 Reps
*I want set 5 to be the heaviest – be sharp with load increases
*Start at 50 % 1rm THEN 60% 70 % 80 % 85-90% ( Guide )
*DONT miss today
Metcon (Calories)
In Pairs ( 20 Minutes total )
A1 )
90 Seconds on / 90 Seconds off x 3 sets each alternating :
15 x DB Goblet Squats 22.5/15kg
In remaining time:
Max Calories Row or ski
REST 2 Minutes
A2)
90 Seconds on / 90 Seconds off x 3 Sets each alternating
5 x Deadball to shoulder 55/35kg
In remaining time:
Max Calories on Assault bike
Score equals total cals of both machines combined
RX PLUS : 65/45kg DB
