8th May 2019
WOD WOD, May 9, 2019
Grinding
Warm-up
Metcon (Time)
3 Rounds for time – 18 Cap
400m x Run
100m x DB Farmers carry 22.5/15kg
60 DU
10 x DB Box Step ups open standard 22.5/15kg
OPTION
DB : Use KB or reduce loads / height of box
DU: 40sec of trying/100 Singles
Accessory
Post WOD accessories – 12 minutes – with buddy
8 x Ring Rows – TEMPO!!!
8 x Strict Knee raises / Straight leg Lifts
12 x DB Staggered stance DL ( 6/6 )
2-3 Sets of
10 x Cat Cow
5 x Rocking adductor each side
5 x T Spine rotation each side
5 x Bird dog
10 x Clams per side