23rd July 2018
WOD WOD, July 24, 2018
Lunging into Tuesday like…
Bit of unilateral goodness to spice things up…
Warm-up
A) Foam Roll T Spine / Lats / Triceps
B) 2 Sets each side:
5 x SA KB Press
5 x SA KB Push Press
20m x KB Overhead Carry
10m Bear crawl
Shoulder Press (Weight)
Press Complex
Every 2:30 Minutes x 5 Sets :
3 x Strict Press
Super set
5 x Push Jerk
*Add load to heavy set for this complex
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
30 x Dubz
10 x SA KB Overhead lunges L 20/12kg
30 x Dubz
10 x SA KB Overhead lunges R 20/12kg KB
10 x Toes 2 Bar
RX PLUS : 24/16kg Bell
OPTIONS:
KB : Reduce load / Front Rack
Toes 2 Bar : Rings – Strict or kipping knee 2 chest
DUBZ : 15 reps / x 2 Singles
