21st November 2019
WOD WOD, November 22, 2019
Run the gauntlet
Warm-up
Split Jerk (Weight)
Friday BB Cycling
E2:00 x 7 sets ( No misses )
3 x Hang power cleans
1 x split jerk
Metcon (Time)
5RFT
7 x Hang Power clean
7 x HSPU
7 x Burpee box jump
100m Recovery walk
* Goal is to hit unbroken reps each round – use the walk wisely
Rx 50/35kg
Rx+ 60/40kg
15 Minute cap
BB : reduce Load
HSPU : 1 x Ab mat OR PP
BBJ : Step Up
5 x Inchworm + Down Dog
5 x Perfect stretch
30 Second Passive Hang
B) BB Tech