19th December 2018
WOD WOD, December 20, 2018
Double Trouble
Back Squat (Weight)
Necessities
Kettle bell Finisher
2 Sets for quality of
50m SA Farmers carry L
50m SA Farmers carry R
50m SA OH Carry L
50m SA OH Carry R
50m SA FR Carry L
50m SA FR Carry R
60 Second Plank
60 Second Rest
Rotating EMOM x 21 ( 7 Sets )
Minute 1 : Back Squat
Minute 2 : Rope Play – Dile in for Saturday
Minute 3 : REST
Set 1 : 5 Reps @ 50 % of most recent 1RM
Set 2 : 3 Reps @ 60 %
Set 3 : 2 Reps @ 70 %
Set 4 : 2 Reps @ 80 %
Set 5 : 2 Reps @ 85 %
Set 6 / Set 7 : Testing sets
*Range of motion is king
*Get a Spot