7th March 2019
WOD WOD, March 8, 2019
KB Mayhem
Warm-up
Shoulders / lats !
Shoulder Press (Weight)
Strength : Pressing Lynne
Every 3MOM x 4 sets :
5 x Strict Shoulder Press @ 70-75 % 1RM
Superset
Max effort ring row ( minimum 10 )
*Feet elevated if possible
*Reps must hold set standard – adjust ROM if need be
Metcon (Time)
For time:
Run 200m
20 x Double KB DL 20 / 12kg x 2
Run 200m
20 x Double Rack Lunge
Run 200m
20 x Double KB Push Press
Run 200m
20 x Burpee Box Jump 24/20"
RX PLUS
24/16kg KB
OPTIONS:
KB : Reduce load
BBJ : Step Ups
COOL DOWN
Shoulder / T spine love with coach
