18th March 2019
WOD WOD, March 19, 2019
Full Send
Grab a mate n go ALL IN
Warm-up
A) Banded Hips 60 seconds
Super set
Reverse grip passive hang 30 seconds
Super set
Reverse grip passive hang 30 seconds
4 sets total
B) In Pairs – 4 sets each
P1 : Row – no straps – 30 seconds
P2 : KB RDL / KB Cossack / KB Goblet squat / KB around the world
Metcon (AMRAP – Rounds and Reps)
Buddy Conditioning
In Pairs : AMRAP in 23 Minutes
6 x Lateral Burpee over rower leg
12/9 x Cal row or ski
9 x DB Thrusters 22.5/15kg x 2
6 x Toes 2 Bar
Round 4 Round
OPTIONS :
DB : Use KB , Reduce Load, Front rack lunge
T2B : High low, strict knee raise
COOL DOWN
Recovery with coach
