6th February 2020
WOD WOD, February 7, 2020
Friday Shoulder Bouldering
Z- Press (Weight)
Metcon (5 Rounds for reps)
E4M x5
300m Run
15 KB Swings
15 Strict HSPU
*Reduce HSPU each round 15-12-9-6-3
*3min cap each round
Rx 24/16
Rx HSPU: Men from floor; Women from 10kg plate & abmat
VARIATIONS:
Run: Row 300m
KB: Reduce load/Russian swings
HSPU: drop reps to 10-8-6-4-2/open standard/DB strict press
Min 1 : 6 x BB Z Press @ 3011
Min 2 : 8 x DB Row p/side @ 2111
Min 3 : 30-60 FLR – rings
Min 4 : FULL REST
*Quality and Tempo focus!