21st January 2020
WOD WOD, January 22, 2020
Booty Build WK2
Warm-up
Back Squat (Weight)
E3M
4×4 @ 50%
*1sec pause each rep
*Strict %
*after each set perform 30sec tuck hold
Metcon (3 Rounds for reps)
Engine Option:
Row Incremental:
3 Minutes on
2 Minute off
x 3 sets
*Pace of interval should increase each set
*Record each round total metres
Post WOD PUMP
Groups of 3:
EMOM 12
Min 1: 5-8 Strict C2B/PU/banded PU
Min 2: 8-12 Push-ups
Min 3: 5-8 seated DB strict press (2 DB’s)
1min rest/transition
EMOM 12
Min 1: 8-12 Ring rows
MIn 2: 20 banded tricep push downs
Min 3: 5/5 Heavy DB/KB rows
*aim for slightly more reps from last week
* split class to both EMOMs then swap
Banded walks 10 step fwd/back
10 Banded squats with pause
10 Banded psoas march with pause
30sec Glute activation each side
Bankded walks 10 step sideways
10 Banded squats with pause
10 Banded psoas march with pause