18th June 2018
WOD WOD, June 19, 2018
Strictly Business
Warm-up
Shoulder Press (Weight)
Every 2.15 x 7 Sets
Set 1 : 5 @ 50 %
Set 2 : 4 @ 60 %
Set 3 : 3 @ 70 %
Set 4/5/6/7 : 3 Reps @ 80 % 1RM
Metcon (Time)
"Finisher " – 8 Minute cap
21-15-9 Reps for time:
Double KB Push Press 20/12kg x 2
Toes 2 Bar
RX PLUS : 24/16kg x 2
KB : Reduce Load
T2B : 12 / 9 / 6
Rings
Kipping knee to chest
COOL DOWN
"Hang Time"
EMOM x 5
30 Second passice hang from rings or bar ( Any grip )
B) 3 Sets of :
5 x Single arm KB PRess + 20m walk P/side
10m x Bear Crawl
5 x Strict Knee raises
10 x Scap Push Ups from knees