11th June 2019
WOD WOD, June 12, 2019
Pump up the JAM
Warm-up
Functional Body Building
In Pairs for 15 minutes:
8 x SA DB Bench P/side
8 x SA DB Rows P/side
30 Second x Low Ring Support
30 Second x Weighted KB hollow hold
*You go, I go, for quality / tempo
Metcon (AMRAP – Rounds and Reps)
Unilateral Conditioning
AMRAP 6:
12 OH Lunges (6/6)
10 x V Ups
12 DB HC&J (6/6)
REST 3
AMRAP 6
12 x FR lunges (6/6)
10 x V Ups
12 DB Hang Snatch (6/6)
Rx 22.5/15
OPTIONS:
DB : Reduce Load /
V Ups : Heel Taps
COOL DOWN
Foam Roll / Trigger point
B) Banded Hips
C) 5 reps : Perfect stretch sequence