6th December 2018
WOD WOD, December 7, 2018
Friyay EMOM lyfe
Necessities
Metcon (AMRAP – Reps)
EMOM x 20 Minutes ( 4 sets )
40 seconds work / 20 seconds rest
Station 1 : Wall Balls 9/6kg
Station 2 : Front Rack Support 20/12kg x 2
Station 3 : Deadball 2 Shoulder 55/35kg
Station 4 : Assault bike cals
Station 5 : REST – Score check
*Set up in conga line up to 7 per wave
*Score equals total reps
RX PLUS : 65/45kg ball, 24/16kg rack support
WB : reduce load / height / goblet squat
DB : reduce Load
Every 3MOM x 4 Sets ( Teams of 2-3 follow the leader)
10 x DB Bench Press ( 2-X-1-1 )
Superset
30 seconds Ring Rows ( 2-X-1-1)
Superset
5 x Banded lateral Glute walks per side