18th August 2019
WOD WOD, August 19, 2019
Monday EMOMATHON
A massive shout out to all Chamber ALLSTAR’s teams and supporters. What a weekend you all put on. Full praise is deserved to you all and THANKYOU for representing The Chamber!
Warm-up
A) Partnered shoulder opener
B) Handstand progressive warm-up
C) Move into skill portion of the session
B) Handstand progressive warm-up
C) Move into skill portion of the session
Skill
4 Rounds for quality, load, and fun ( 16 Minutes total )
Block A ) 2 Minutes
Spend 90 seconds working on HS walks / Handstand hold endurance ( wall )
The remainder of 2-minute block REST / Transition( 30 Seconds )
Block B ) 2 Minutes
100m Heavy Farmers Carry – Load up Dumbells / KBs
*If you can jog with it its too light, this should take over a minute!
*Buddy up working on alternate blocks completing 4 efforts on each
Metcon
EMOM x 7 ( same minute )
8 x Wall Ball
8 x Toes 2 Bar ( 12 sit ups )
8 x Wall Ball
8 x Toes 2 Bar ( 12 sit ups )
Rest 3
EMOM x 7 ( same minute )
8 x KB Swings
8 x Burpees
RX : 24/16kg, 9/6kg WB
RX + : 10 reps per movement per round
50 second cap per round
OPTIONS:
WB : Reduce load / Goblet Squat
T2B : High low / Knee raise
KB : Reduce load
Burpee : Nurpee
