13th August 2018
WOD WOD, August 14, 2018
18.1 – PAIRED
Warm-up
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
8 x Toes 2 Bar
10 x D/B Hang clean and Jerk 22.5/15kg
12/14 x Calories Row
*Round for Round with buddy
T2B : Rings / Knee 2 Chest ( Strict )
DB : Reduce load
Core / Stability
In pairs, 2 Sets for quality , set for set
45 Second SA KB Suitcase hold L
REST 15
45 Second SA Kb Suitcase hold R
Rest 15 Seconds
45 Second Plank
Rest 15 Seconds
*Go heavy with holds 32/20kg for most
B) Row : 5 x 30/30
C) T2B Progression
3 x Scap Pul Ups
3 x Kip Swings
3 x Kip + knee 2 chest
3 x T2B – high / low bar