27th August 2018
WOD WOD, August 28, 2018
Body Building meet Functionality
Warm-up
Accessory
15 Minute open cap with buddy
3-5 x Strict Pull Ups ( Chest 2 Bar / Chin Over / Banded – choose one)
10 x Double KB SA Z Press ( 5/5 ) Holding rack position
10 x Double KB Power Rows
20 Second Low RIng Support
Movement 4 Movement with buddy
Metcon (Time)
4 Rounds for time
10 x swings 24/16kg
10 x box jumps over 24/20"
10 x swings 24/16kg
10 x DB push Press 22.5/15kg
REST 60 Seconds
15 Minute Cap
OPTIONS :
Box : Step up and over
KB : reduce Load
Push Press : Reduce Load
B) EMOM x 6
Odd : 20 Second reverse grip hang
even : 30 second wall walk to support