5th January 2020
WOD WOD, January 6, 2020
Back on the ORSE
Warm-up
5 Minutes of flow, head into FBB to finish the prime
Functional Body Building
GIANT SET
E4MOM x 3 Sets
Minute 1 : 8 x BB Z Press from rack @ 3011
Minute 2 : 8 x DB Row p/side @ 2111
Minute 3 : 30 Second DUAL KB Rack Support @ heavy
Minute 4 : FULL REST
*TEMPO is the focus…
*Team up, start at different movements
Metcon (Time)
In Pairs : 6 RFT ( 3 each ) 20 Minute cap finished or not
500/400m Row
12 x HPC
9 x HSPU
RX 50/35kg – unbroken
*Note : Not a HSPU skill session – choose an option that maintains flow in workout
*Rounds should take approx 3 mins
OPTIONS:
Row : 2 min cap
BB : Reduce Load ( Must be unbroken )
HSPU : 1 x Ab mat / HR Push Ups
