16th January 2019
WOD WOD, January 17, 2019
The Rebuild
Back Squat (Weight)
Gymnastics
"PUSH PULL"
Every 3MOM x 4 Sets :
5-8 x Tempo Strict chest 2 bar pull ups
Superset
6-8 x Pause Dumbell Floor Press
OPTIONS:
Pull Ups : Banded Chest 2 Bar OR Pause Tempo Ring Rows
Metcon (Time)
CARDIO OPTION: ROWING INTERVALS
Row 1000m
REST 4
Row 750m
REST 3
Row 500
REST 2
Row 250
Every 4MOM x 4 Sets
Minute 1 :
6 x Back Squats @ 60-65 % 1RM
Minute 2 : Rest
Minute 3 :
50m Single Sided overhead carry L
50m Single Sided overhead Carry R
Minute 4 : Rest
*BACK SQUAT OPTION : If you need a little help with squat positioning, grab a box / bench…. let the coaches sort you out finding the good spots!