19th November 2019
WOD WOD, November 20, 2019
Pre Season camp
Warm-up
Run Prep 101 inc. glutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 – with a buddy
Run 400m each
50m DB carry each
Run 400m each
50m KB Farmers carry each
Run 400m Each
50m KB Front rack carry each
Deadball: 55/35
KB: 20/12 (Rx+ 24/16)
Gymnastics
Post WOD Gymnastics strength
E2M x5
5 Strict straight leg raises
8 Strict knee raises
*after each set perform 3 Heavy DB rows (each arm)
