13th May 2019
WOD WOD, May 14, 2019
The devil you know
Warm-up
Gymnastics
Week 3 of this complex – may be able to add a little more load ….
Every 3mins for 5 sets : 5 x Strict Pull Ups
Sets 1 : 5 Strict @ Body weight
Sets 2,3,4 – 5 Weighted (same weight)
Set 5 : 5 Strict @ Body weight
After each set
20-30 Second KB loaded hollow hold ( 2 x KB )
OPTIONS :
If no body weight / weighted Pull ups :
Set 1 : 10 x RR
Set 2,3,4 : 5 x Banded Pull Ups
Set 5 : 10 x RR
Metcon (Time)
For time:
100m run
20 1arm Devils press
200m run
20 1arm Devils press
400m run
*Alt arms each rep
Rx 22.5/15
Core / Stability
Alternating TABATA x 10 Sets ( 5 sets of each )
1 : 10 Second Hollow hang / 10 second tuck hold
REST 10
2 : 20 Second Plank
REST 10
Repeat x 5
3 sets :
8 x Banded Lat act
8 x KB Half kneeling Press
10m x Baby crawl
10m x Bear crawl