3rd July 2019
WOD WOD, July 4, 2019
Breathless
Warm-up
Gymnastics
E3MOM x 5 sets : Strict Pull ups ( repeat 3 weeks ago )
S1: 5 x Body weight
S2: 5 x weighted @ weight stays the same
S3: 5 x weighted
S4: 5 x weighted
S5: 5 x body weight
*In between each set : 30 Second weighted Hollow Hold
Scale :
Set 1 : 10 x Ring Rows
Set 2/3/4 : 5 x Banded from J hooks
Set 5 : 10 x Ring Rows
Metcon (Calories)
EMOM Conditioning
EMOM 20 ( 5 Sets )
Minute 1 : 15 Wall balls
Minute 2 : 45 x second AB for cals
Minute 3 : 30 Second KB Rack hold
Minute 4 : REST
*Score is total AB cals
Rx 9/6kg, 24/16kg
RX + 20 WB per round
COOL DOWN
Buddy Quad Smash
10 x Cat cow
10 x Rocking Adductor p/side
10 x Wrist / forearm planche rocks
10 x T spine rotation 5 p/side
10 x Shoulder Bridges