16th January 2020
WOD WOD, January 17, 2020
Friyay SPRINT
Warm-up
Functional Body Building
Perfrom 3 sets @ each station rotation
1. 16 x Dual KB FR Alternating Reverse lunges ( 8/8)
2. 16 x SA DB Glute bridge Bench Press @3011 (8/8)
3. 20 Second L – Hang / Tuck Hang into 20-second RKC plank
*Set up on a 2-minute rotation to build in rest ( 18 mins total)
Metcon (Time)
Variance SPRINT triplet – 12 minute cap
2 Rounds for time
35 x Wall Ball
21 x DB Snatch
15 x Pull up
REST 3 Minutes
15 x Pull ups
21 x DB Snatch
35 x Wall Ball
Rx + C2B Pull Ups
OPTIONS:
WB : Reduce Load / Height / Goblet
DB : Reduce Load
PU : Jumping / RR
COOL DOWN
Couch stretch mins per side
Pigeon Pose 2 mins p/side
Pigeon Pose 2 mins p/side
B) Demo for Glute bridge BP