29th August 2019
WOD WOD, August 30, 2019
Functional Friday
Warm-up
Accessory
Corrective Strength – 12mins
3-4 Sets with a buddy
8-10 x DB Bench Press ( from glute bridge position ) 3-0-1-1
8-10 x Lateral box step-ups 20" or less
8-10 x SA DB Row 1-1-2-2 ( 2 count pause at lat )
20sec weighted Wall sit ( with KB in FR)
Metcon (AMRAP – Reps)
EMOM 20
1- 15/12cal Ski
2- Max dball to box 30"
3- 10 Toes to rings
4- 15 HSPU
5- Rest
1- 15/12cal Ski
2- Max dball to box 30"
3- 10 Toes to rings
4- 15 HSPU
5- Rest
*All starting on Ski
*40sec cap on each station
*Score is Dballs… only Rx if you hold all other numbers
RX : 55/35kg
RX + : 65 / 45kg
OPTIONS:
Ski : Work for 40 seconds
DB : Reduce Load
T2R : Attempts / AHAP
HSPU : 40 second max / 1 x Ab mat / open standard / DB Push Press
1- Ski
2- Plank
3- Hang/Kip on Rings
4- DB press 20sec R/20sec L