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17th December 2019

WOD WOD, December 18, 2019

TootyBooty

Warm-up
3 rounds
Skip
KB Deadlift/Russian swing/SDHP
Spiderman lunge/Banded squat/Medball banded squat
Back Squat (Weight)
E3M x5 – 70-80%
*5mins to work upto working weight then start clock
Min 1: 2 reps
Min 2: 4 reps
Min 3: 6 reps
Min 4: 4 reps
Min 5: 2 reps

Metcon (Distance)
CARDIO OPTION

30/30 x 15 sets

Row for metres

Interval pace : 2km TT average split ie: 1.45/500

*This is repeatable.. if you cant hold split pace, back it off!

Metcon (AMRAP – Reps)
AMRAP 12

35 DU
10 KB swings 24/16
5 Wall balls

Rx+ 32/24 (must do Rx standards)
*Increase by 5 wall balls each round
*Score is number of total wall ball
*Drop your bell and we drop you 😉

OPTIONS:

DU: Same rep for singles
Swings: Reduce load/Russian
WB: Reduce height/weight or goblet squat with ball

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