1st November 2018
WOD WOD, November 2, 2018
Fridays are for the…
Warm-up
Metcon (AMRAP – Reps)
GIANT SET:
Every 3:00 x 4 Sets
8 x DB Bench Press
Super set
Max set BW Strict Pull Ups
Super set
20 Second Weighted Wall Squat Hold + Bumper Plate
*Set up in teams of 3 and share benches out
*Follow each other – as soon as DB’s are free – Press
RECORD TOTAL BW Pull Ups -aim for more then 2 weeks ago
OPTIONS :
BW Pull Up Option : 3-5 x Pause Banded / 5 x Single arm RR per side
Metcon (Time)
3 Rounds for time
Run 400m
21 x KB Swings 24/16kg
15 x Shoulder 2 Overhead 52.5/35kg
9 x Pull Ups
OPTIONS :
Bell : Reduce Load
BB : Reduce Load ( Should be aiming for unbroken)
Pull Ups : Jumping or RR
B) Run 400
C) 2 Sets of
10 x PVC Pass through
5 x Sumo Stance inch worm walk outs
5 x Push Up + Shoulder tap each side