18th June 2019
WOD WOD, June 19, 2019
Legs Eleven
Warm-up
Back Squat (Weight)
New squat cycle day 1
*Every 3mins:
1×5 @ 50%
1×3 @ 60%
1×3 @ 70%
1×3 @ 75-80%
1×5 @ 80-85%/ new 5RM
* Have a spotter or 2 ready for last lift
*After each set 1 x Rope Climb – Lseat etc
Metcon (Calories)
Alt EMOM 12 – In Pairs
Min 1 : 60 Second ski / bike
Min 2 : 20 x Russian Swings
*Rx 24 / 16kg
*Rx Plus 32/20kg
*Work Alternate Stations
*Record total cals at completion – combined
Gymnastics
Tabata x 12 ( 4 x 20 /10 second efforts on each )
0-4: Strict hollow hang / knee tuck -10/10
4-8 : Plank
8-12 : Strict Hollow hang / knee tuck -10/10
B) Groups of 3:
30sec on/30sec off x3
Kang squats
Russian swings
Banded monster walks