11th December 2018
WOD WOD, December 12, 2018
Simple is Spicy
Bench Press (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes
21 x Ab Mat Sit ups
15 x KB Swings 24/16kg
9 x HSPU
OPTIONS:
Swing : Reduce Load
HSPU : 1 x Ab Mat / Push Ups
Every 3MOM x 7 Sets
Set 1 : 7 @ 55 %
Set 2 : 5 @ 65 %
Set 3: 3 @ 75 %
Set 4/5/6/7 : 80-85 %
*After each set perform 6-8 x Double KB Power Row