WOD WOD, June 22, 2018

21st June 2018

Party Pump Friday’s

Would be criminal not to finish the weak leaving the gym SWOL as a mofo… massive week, lets finish off crew

Warm-up

Little Friday Suprise for yall 🙂

Metcon (AMRAP – Reps)

ROTATING EMOM x 15 Minutes

Minute 1 : 30 Second Assault Bike for cals

Minute 2 : 20m Single arm D/B overhead walking lunge left hand side 22.5/15kg

*2 x 10m laps of gym

Minute 3 : 30 Seconds Box Jump 24/20" for reps

Minute 4 : 20m Single arm D/B overhead walking lunge right hand side 22.5/15kg

Minute 5 : REST

SCORE : BIKE CALS + BOX JUMPS

OPTIONS:

Dumbell : Reduce load / kettle bell / front rack / bodyweight

These will be tough , select a load that alows for good shoulder positioning , and, 20m lengths to be covered in 30 seconds

Box : Step Ups – alternating legs

Accessory

Party Pump Finisher – 12 minute cap

In Pairs – Using same bar ( Light )

15 x Bent Over Rows
10 x Bicep Curls
30 Second Weighted Plank – buddy to load up

2-3 Sets each, round for round

*Barbell weight will be dictated by what you can curl – keep it light and smooth. Slow and sloppy gives you nothing

COOL DOWN

Any remaining time : Foam roll with a coach 🙂

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