6th May 2019
WOD WOD, May 7, 2019
International leg Day
Warm-up
Front Squat (Weight)
Every 4mins for 3 sets:
12 Front squats
+
20-30 Second DBall March
*Sub maximal weights
*Rough guide: 50/60% (depending on your max)
*Posture is key
Metcon (AMRAP – Rounds and Reps)
AMRAP in 4 Minutes :
6 Goblet hold lunges (3/3)
2 Swings
2 Hand release push ups
*Adding 2 reps on the swings and HRPU each round
*1min rest
*Repeat for 3 sets
Rx 24/16
*Start from the beginning each AMRAP
OPTIONS:
KB: Load
Lunges: BW or air squats
Swings: Load or Russian
HRPU: Push ups, ab mat, knees
COOL DOWN
Foam Roll
4 sets
1- Bike
2- Banded squats
3- Mountain climber w/ rotation
4- Rolling lats (Alt rounds between R & L)