12th August 2018
WOD WOD, August 13, 2018
Mad Monday
Warm-up
Front Squat (Weight)
Every 3:30 Minutes x 7 Sets
Set 1 : 4 Reps @ 55 %
Set 2 : 4 Reps @ 65 %
Set 3-4-5-6-7 : 4 Reps @ 75 % 1RM ( By feel )
TEMPO : 3-X-1-1
*After each set, perfrom :
10-20 Second High Ring or low ring Support
OPTION :
– 20m Sled Push
– Overhead Squat ( Building slightly from last week )
Overhead Squat (Weight)
75 %
Metcon (Calories)
Reverse TABATA Assault bike for cals
8 Rounds of
10 Seconds work
20 Seconds Rest
B) ) Lat / T Spine / Tricep / Quad Roll
C) 2 Sets
5 x Sumo stance inchworms
10 x Stationary Spiderman Lunges
5 x KB Squat Press outs
10 x Banded Monster Walks