23rd May 2019
WOD WOD, May 24, 2019
Fruity Friday
Warm-up
Deadlift (Weight)
Every 2:30MOM x 6 Sets
Set 1 : 5 @ 55 %
Set 2 : 5 @ 65 %
Set 3-4-5 : 6 @ 75 %
*Bar in hands entire set ie dont drop each rep
Metcon (Time)
10 rounds For time:
9 KB squats 1x 24/16kg
35 Double unders
*Change arm each round
15min cap
OPTIONS:
FS: Weight/DB
DU: 60 singles
COOL DOWN
Post WOD recovery
Quad smash
Calf smash
Quad smash
Calf smash
30sec Glute activation
30sec Lat activatiion
30sec Heavy SA KB hold
x 2
Extended WOD prep (do this after deadlifts)
EMOM 5
1 DB squat + 15 DU
*Adding 1 squat each round