30th May 2019
WOD WOD, May 31, 2019
Farmstrong Friday
Warm-up
20m Farmers Carry (Weight)
20mm Max Load FC
3 Sets of handles – Share em out – OUTSIDE
Small black : 20kg per side
Orange : 25kg per side
Big black : 35kg per side
5 Attempts only in 15 minutes
Metcon
EMOM 15 Minutes ( 3 Sets )
1. Ski x 45 @ sustain
2. 30 Second Rack Hold
2. 5 x DB cleans 2 Shoulder 55/35kg
3. 10 x DB Box Step Overs 22.5/15kg x 2
5. 1-2 x Rope Climb
OPTIONS:
Rack hold : Reduce load
DB : Reduce Load
Step Over : Reduce Load / BW
Rope : 5 x Pulls
Core / Stability
MIDLINE FINISHER:
40/20 x 5
PLANK
G 1 : 6 Mins : Buddy hand / foot guided touch
G 2 : 6 Mins : Coin game : 2 x 20 cent pieces per team