14th March 2019
WOD WOD, March 15, 2019
Speed Demon
Light load moved quickly.. go for it
Warm-up
Overhead Squat prep : Hips / Ankles / Shoulders
Overhead Squat (Weight)
15 Minute Open Cap
10-8-6-4-2
Build to a challenging double if capable
If you are still working the skill component of an OHS, hit up a coach and let us help you with progressions
8-8-8-8-8
Metcon (Time)
Mini Friyay Chipper
50 x Push Press 20/15kg
50 x Ab mat Sit Ups
50 x Step Down Box Jumps
400m RUn
50 x Bodyweight Lunges
50 x Ab Mat Sit ups
50 x SDHP 20/15kg
OPTIONS:
BB : Reduce load
BJ : step ups
