6th August 2018
WOD WOD, August 7, 2018
Buddy “JACK”
A mid week HERO WOD you say?
Warm-up
A) Bike : 5 x 30/30
B) 3 Sets of :
5 x T Spine Rotations P / side
10 x Baby Position shoulder taps
5 x S/A Kb Press p/side
10 x KB Russian Swings
B) 3 Sets of :
5 x T Spine Rotations P / side
10 x Baby Position shoulder taps
5 x S/A Kb Press p/side
10 x KB Russian Swings
Shoulder Press (Weight)
Every 2.30 x 5 Sets
Set 1 : 5 Reps @ 55 %
Set 2 : 5 Reps @ 65 %
Set 3/4/5 : 5 Reps @ 70-75 % 1 RM
*After each set , perform
8 x Tempo D/B Rows per side
*Use 3 point stance
Metcon (AMRAP – Rounds and Reps)
"JACK" Variation
AMRAP in 15 Minutes:
10 x Push Press @ 52.5/35kg
10 x KB Swing @ 24/16kg
10 x Box jumps @ 24/20"
Movement 4 Movement
ie:
Buddy 1 does PP
Buddy 2 Does Swings
Buddy 1 Does Box Jumps
Buddy 2 Does PP ……
OPTIONS:
BB : Reduce Load
Swing : Reduce Load
Box : Step Up
