13th January 2019
WOD WOD, January 14, 2019
Chocolate Box
Warm-up
Metcon (Weight)
15 Minute open cap to build to a challenging but sub max load
3 x Power Cleans
Plus
1 x Split Jerk
Focus :
* Foot work on clean receiving position and jerk receiving position
Aim to make your lifting look smooth and pretty, you go this.
*Reset at the bottom of each clean
TABATA WALL BALL (AMRAP – Reps)
8 x 20 / 10
WALL BALL
Gymnastics
Play time – 10 -12 Minutes
Play around with handstand holds and handstand walking or kick ups to the wall
After every 3rd attempt, hit a set of 6-8 x banded pull apart’s
Play time means enjoy it, explore and have a bit of fun!
B) C and J Breakdown