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22nd July 2018

WOD WOD, July 23, 2018

Mondays At The Bar

Warm-up
A) Run 400m
B) 1 Extedend round Perfect stretch complex
C) With Bands around knees : – 2 Sets
5 x T spine rotation
10 x Shoulder taps
10 x KB suitcase DL
10 x Lateral monster walks per side
Deadlift (Weight)
Every 3 Minutes x 6 Sets

Set 1 : 8 @ 50 %
Set 2: 6 @ 60 %
Set 3 : 4 Reps @ 70 %
Set 4 / 5 / 6 : Add load as pleased building to 3RM

*After each set perform one of the following :

10-15 Second High Ring support ( Muscle up if poss )
10-15 Second Low ring Support
15 Second push Up Support

Metcon (Time)
Finisher

For time :

20/15 Cal ass bike
20 x KB Swings 24/16kg
20 x Burpees
400m Run

*Waves to leave every 2 minutes

RX PLUS : 32/20kg bell

OPTIONS:

KB Reduce Load
Burpee : Nurpee

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