9th May 2019
WOD WOD, May 10, 2019
Fruity Fridays
Warm-up
Metcon
Every 4MOM x 3 Sets for absolute quality
10 x Pendlay Rows – light – moderate – 45/30kg guide
10 x RDL
10 x Back Rack Reverse Lunges ( 5/5 )
10 x Strict Ring Dips
Dips : Ring Push Ups / Push Ups
Metcon (AMRAP – Reps)
In pairs:
AMRAP 5:
90/60cal bike
Max thrusters in remaining time
5min rest
AMRAP 5:
60/40cal bike
Max thrusters in remaining time
5min rest
AMRAP 5:
30/20cal bike
Max thrusters in remaining time
Rx 42.5/30
OPTIONS:
Thrusters: Weight/FS only/KB/DB’s
Bike: 80/60 – 60/40 – 40/20
B) Glutes
C) BB complex break down empty BB