12th March 2019
WOD WOD, March 13, 2019
Long n Strong
Pacing, breathing, moving !
Warm-up
4 sets , increasing in T2B progression
1.
5 x Inch Worm walk outs
10 x Shoulder Taps
5 x Scap Pull Ups
Set 2 : 5 x Kipping beat swings
Set 3 : 5 x Kipping Knees to arms ( focus on lean back )
Set 4 : 5 x Toes 2 Bar
Metcon (4 Rounds for reps)
Every 7 Minutes x 4 sets
400m Run
30 x Dubz
20 x DB Hang Clean and Jerk 22.5/15kg ( 5/5/5/5 )
10 x Toes Bar
*Rest remainder of 7 minute cap
*Each round has a 5 minute cap
OPTIONS:
DB : Reduce load
Dubz : 15 or 75 x singles
T2B : Work progression or V sit / heel tap x 10
