19th May 2019
WOD WOD, May 20, 2019
Holding on
Warm-up
Necessities
Pre WOD Unilateral Strength work
12 Minute AMRAP
8 x Half kneeing DB press per side
50m SA KB farmers carry per side
8 x SL box step ups per side 20" no weight – slow
30 second Hollow Tuck / Hollow hold
*Roll though this individually at conversational pace / no rest
Metcon (Time)
3RFT
21 x Step Down box Jumps 24/20"
15 x Power Cleans 52.5/35kg
9 x S2OH 52.5/25kg
OPTIONS:
RX PLUS : 60/40kg
BJ : Step Ups
BB : Reduce Load
COOL DOWN
Repeat Warm up movements
10 x Inch worm walk outs – sumo stance
10 x Rockind Adductor
10 x Quadraped Shoulder taps
B) Get into Accessory AMRAP