7th January 2020
WOD WOD, January 8, 2020
Burp Alert
BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL
Warm-up
Functional Body Building
GIANT SET
E4MOM x 3 Sets
Minute 1: 8 x BB RDL @ 3011
Minute 2: 6-8 x Strict Pull-Ups OR Banded ( if too easy add load )
Minute 3 : 30 Second Hollow hold
Minute 4: Full Rest
*RDL load is light, not a test of strength – TEMPO Focus
Metcon (Time)
3 RFT – 15 Hard cap
200m SA KB FR Carry ( 100 L / 100 R )
21 x KB swings
9 x Burpee Pull Ups
Rx 20/12kg
RX + 6 x Burpee Bar MU / 24/16kg KB
OPTIONS:
KB : Reduce Load
BPU : Burpee hanging knee tuck
Core / Stability
Midline Finisher
3 sets
15-second side plank L
15 Second side plank R
45 Second Elbow plank
60 Second rest
*If run out of class time, do on astro post class
10 x stationary Alt Frankensteins
10 x Stationary Alt Spiderman lunge + rotations
10 x Band resist Good mornings @ 3010
Good mornings: Brush hands down the thigh to learn pattern / Band resist @ above knee