9th June 2019
WOD WOD, June 10, 2019
Pull it n Push it
Warm-up
Shoulder Press (Weight)
E3MOM x 5 Sets :
5 x Strict Shoulder Press from floor – Building
Superset
5 x Weighted Pull Ups
PU’s:
Set 1 @ BW
Set 2/3/4 @ weighted
Set 5 @ BW
Scale :
Set 1 : 10 x Ring Rows
Set 2/3/4 : 5 x Banded from J hooks
Set 5 : 10 x Ring Rows
Metcon (Time)
For Time
30 x SA DB Push Press
20 x Box Step Ups – 1 DB Open standard
10 x Burpee Pull Ups
REST 3
Repeat
RX 22.5/15kg
RX PLUS : Burpee Bar MU
8 x Half Kneeling Banded Lat act
8 x Halk Kneeling KB press
1 : 10m Bear Crawl
2 : 10m Baby Crawl
3 : 20m Burpee Broad Jump