12th December 2019
WOD WOD, December 13, 2019
Friday Fizza
Warm-up
Close Grip Bench Press (Weight)
E4MOM x 5 Sets
Min 1 : 10-8-6-4-2 Close Grip Bench Press ( record 2rm )
Min 2 : REST
Min 3 : Max Reps BW strict pull ups ( record total strict pull ups )
Min 4 : ACTIVE REST – 10 / 10 x Banded Lateral monster walks
GUIDE:
CGBP : 50-60-70-80-90 %
Pull up options:
5 x jump and lowers – 3 count descent
Metcon (AMRAP – Reps)
10 Min AMRAP
100 x WB
50 x DB snatch
Max rep Burpee to 6" in time remaining
Rx 22.5/15kg, 9/6kg
*Record every rep / total burpees in comments
OPTIONS:
WB : 75 reps / Reduce load , distance, Goblet squat
DB : Hang / Reduce load
Burpee : Nurpee
100m Run
10m x Bear Crawl
10m x Inchworm walk out
10 x Shoulder taps from PU
5 x Push Ups