23rd June 2019
WOD WOD, June 24, 2019
Nastier Girls
Warm-up
Hang Clean (Weight)
EMOM x 7 Sets
1 x Hang Clean ( Squat )
* Goal = no misses ( Aim for 90 % clean by 7th effort)
Metcon (Time)
3 Rounds for time – 12 cap
50 x Dubz
7 x Strict HSPU
10 x Hang Squat Cleans
Rx 52.5/35kg
Rx + 60/40kg
OPTIONS:
Dubz : 25 / 100 x singles
HSPU : Open Standard or L seat KB Press
HSC : Reduce Load
Core / Stability
Tabata x 12 ( 4 x 20/10 second efforts on each )
– Strict hollow hang / knee tuck (10/10)
– Plank
– Strict Hollow hang / knee tuck (10/10)
10 x Cat Cow
10 x Rocking Adductor P / side
10 x T spine rotation ( 5/5 )
10 x Planch Wrist forward leans
10 x Shoulder Taps ( 5/5 )
B) EMOM x 5 :
20 Second x Dubz ( practice )
3 x BB Hang Squat Cleans – Empty