26th August 2019
WOD WOD, August 27, 2019
Balls to the Wall
Warm-up
Metcon (AMRAP – Reps)
Team Chipper Conditioning
AMRAP 20:
300 DU
150 Wall balls
100/85 cal row
Max MU’s in remaining time ring or bar
Rx 9/6kg
OPTIONS:
Dubz : 180 total / 450 singles
WB : Reduce Load / Goblet squat
MU : C2B Pull up / Pull up / Transition
Core / Stability
Post WOD Midline Mayhem – 12-15 minutes in pairs
40m SA KB FR carry P/side
40 Second Plank Hold
40m SA KB Suitcase Carry P/side
40s side plank ( 20 s Per side )
20 Second L seat from Rings
*Resting buddy to clock watch
*Load up KB/quality on the bodyweight movements
*Scaling option for rings: Parallettes/ DB’s on floor
B) 5 x 30/30 row with buddy
*In Rest alt Banded Glute bridge / 8-10 x Beat Swings
* Increase pace each effort