6th August 2019
WOD WOD, August 7, 2019
Death Race
A comptrain staple… never misses!
Warm-up
Pull Up prep x 3 sets
8 x Banded lat act p / side
8 x Half kneeling KB press p/side
10m x Spiderman Lunge
10m x Baby crawl – slow
100m Jog
Gymnastics
Weighted Pull up Volume
E3MOM x 5 : 5 x Weighted / Strict Pull ups
Set 1 @ BW
Set 2/3/4 @ weighted
Set 5 @ BW
Scale
Set 1 : 10 x Ring Rows
Set 2/3/4 : 5 x Banded from J hooks
Set 5 : 10 x Ring Rows
*After each set perform 30 Second KB weighted hollow hold
Death Race (Time)
5 Rounds for time
15/10 x Cal Ass Bike
10 x Burpees
*Reset monitor each round
10 Minute cap run in 2 waves
Support and encouragement is key – get behind each other !
Support and encouragement is key – get behind each other !
Accessory
Post WOD Accessories: Pair up R4R
4 x 8-10 Single DB Hammer curl
4 x 12-15 skinny banded face pulls
