17th February 2020
WOD WOD, February 18, 2020
Consistency is key
Close Grip Bench Press (Weight)
Metcon (Time)
5 sets for consistency: 18 min cap
6 x HSPU ( MUST BE U/B )
12 x Alt DB Snatch
60m x KB FC
REST / WALK 2 MINS
SCORE : Each set individually ( 5 )
Rx :
DB : 22.5/15kg
KB : 24/16kg x 2
RX+: Deficit HSPU
MODZ
DB : Reduce Load / Hang
HSPU : 1 ab mat only, Push Ups , no in betweens
E4MOM x 3 Sets
Min 1 : 8 x CGBP @ 3011
Min 2 : 8 x DB elbowing row p/side @ 2111
Min 3 : 20 Second weighted / non weighted side plank p/side
Min 4 : FULL REST
*CGBP @ 50-60%1RM
*Tempo focus