24th February 2020
WOD WOD, February 25, 2020
Beyonce’s Bump WK7
Back Squat (Weight)
Accessory
Strong work.
Groups of 3
EMOM 9
Min 1: 6-10 Strict chin ups – C2B/BW/banded
Min 2: 20-30sec Medball pec hold
Min 3: 6-10 DB Arnold press (seated)
1min rest/transition
EMOM 9
Min 1: 20-30sec KB FR hold
Min 2: 20 OH banded tricep extensions
Min 3: 6-10 BB Yates row
Groups of 3
EMOM 9
Min 1: 6-10 Strict chin ups – C2B/BW/banded
Min 2: 20-30sec Medball pec hold
Min 3: 6-10 DB Arnold press (seated)
1min rest/transition
EMOM 9
Min 1: 20-30sec KB FR hold
Min 2: 20 OH banded tricep extensions
Min 3: 6-10 BB Yates row
FOCUS: Technique and correct muscles working
5×5 @ 50%
*3sec tempo each rep
*Strict %, Strict tempo
*after each set perform 30sec hollow hold (arms by side only)