14th November 2018
WOD WOD, November 15, 2018
Icing on the cake
Warm-up
Gymnastics
Body weight / unilateral strength day
25 Minute open cap at conversational pace aiming for 5 sets of each movement
A)Weighted Pull up ( 5 x 5 ) Bands / RR
B) Weighted dip from boxes ( 5 x 5 ) Negative / Band resisted Push up / Ab mat push up
C) Weighted DB Step Up ( 5 x 10 ) Body weight
*Set up in teams of 3
*Work movement for movement rotating
Metcon (Calories)
SURPRISE FINISHER
B)
8 x Half kneeling KB press per side
8 x Scap Push Ups
8m x Banded Baby Walks
8m x Monster walks P/side
x 2-3