10th March 2020
WOD WOD, March 11, 2020
Booty Build WK 9.. The Finale
Back Squat (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 – R4R
100m Run
4 Deadlifts
8 DB Box step ups
Rx 80/55 & 22.5/15
MODZ
DL : Reduce Load / T and G reps
DB : Reduce Load / BW
Holds and Carries
Post WOD Pecs
Reverse Tabata
Medball pec hold
Reverse Tabata
Medball pec hold
1×3 @ 50%
1×3 @ 60%
3×3 @ 70%
*3sec pause 1st rep only
*Strict %
*after each set perform 30sec hollow hold (arms by side only)