30th July 2019
WOD WOD, July 31, 2019
Black Jack
Warm-up
Deadlift (Weight)
E3M for 15 (5 sets)
Working up-to 80-85%
Working up-to 80-85%
2 Dead-stop dead lifts (no TnG, no dropping from top)
*In rest: 100m jog
*STRICT form, no pooping dog reps
*% are a guideline
Metcon (Time)
Buddy Crossfit Triplet
With a partner; 3 rounds each; 18min cap
400m run
21 sit ups
15 KB Swings
Rx 24/16
Rx+ 32/20 (must be unbroken)
OPTIONS:
KB: Reduce load/height
COOL DOWN
Banded Hips / Seated Straddle
Glute pulls
Frankies
Toe Touch
Drinking bird
Lateral lunges
Rotation lunges
Spiderman lunges
Glute monster walks
B) DL Barbell breakdown