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9th May 2019

WOD WOD, May 10, 2019

Fruity Fridays

Warm-up
A) Hip Flow
B) Glutes
C) BB complex break down empty BB
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

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