20th December 2018
WOD WOD, December 21, 2018
Test the Chest
Warm-up
Bench Press (Weight)
Every 2:15 x 7 Sets
3-2-2-1-1-1-1
*After each set : 8-10 x Banded Pull apart
Metcon (Time)
3RFT 15 Minute cap
21 x Ab Mat Sit Ups
18 x KB Swings 20/12kg
15 x HR Push Ups
12 x Box Jumps 24/20"
200m x Sandbag Run
RX PLUS : 24/16kg
OPTIONS:
Swing : Reduce Load
Push Up : Standard options
5 x Sum stance Inchworms
10 x Shoulder Taps
5 x T Spine rotations
10 x Alt Scorpions