21st November 2018
WOD WOD, November 22, 2018
Squaz with tha lotz
Warm-up
Back Squat (Weight)
Every 3 Minutes x 6 Sets
Set 1 : 5 @ 55 %
Set 2 : 5 @ 65 %
Set 3-6 5 @ 70-75%
*After each set : 30 Second KB Front Rack support- load her up
TEMPO : 2-X-1-1
Metcon (Time)
CARDIO OPTION:
Assault bike cardio option – for time
50/40 x cal
rest 5
40/30 x cal
rest 4
30/20 x cal
rest 3
20/10 x cal
rest 2
10/5 x cal
Metcon (AMRAP – Reps)
"Finisher"
TABATA WALL BALL 9/6kg
REST 2 MINUTES
TABATA PLANK HOLD
Record total reps from wall ball TABATA
B) Med Ball Clean Progression
C) RDL / Back Squat TEMPO