20th November 2019
WOD WOD, November 21, 2019
Deception
Too sprint or not too sprint?
Necessities
Pre WOD FBB w/buddy -( 2-3 rounds each )
8 x Suitcase hold, FF elevated lunged p/side ( 2 x DB ) on 20kg plate
8 x Staggered stance RDL p/side ( 2 x DB )
30 Second p/side Powell raise from side plank ( use incremental plates load dictated by strength
Metcon (AMRAP – Rounds and Reps)
Double WOD – w/ a partner
AMRAP 12
12/8cal bike
14 Wall balls 9/6kg
5min rest
AMRAP 12
12/8cal ski erg
14 DB snatch 22.5/15
*for both amraps, P1 on machine, P2 on movement, swap when both finish
*Aim is for consistent movement with very little rest, not max effort sprints
OPTIONS:
Cal : 10/6 on each machine
WB : Load / Goblet Squat
DB : Hang / Reduce Load
