22nd November 2018
WOD WOD, November 23, 2018
“BIG DAY”
Bench Press (Weight)
Metcon (3 Rounds for reps)
Conditioning
Every 5 Minutes x 3 Sets
Run 400m
10 x Toes 2 Bar
10 x Deadlifts 85/55kg
RX PLUS : 15 x Toes 2 Bar 100/65kg
OPTIONS:
Toes 2 Bar : High low bar / knee raise / 15 x weighted abb mat sit ups
DL : Reduce load ( tap and go reps )
COOL DOWN
3 Sets
8 x Cat Camal
8 x Bird dig
8 x T spine rotations
Set 1 : 5 @ 55 %
Set 2 : 5 @ 65 %
Set 3-6 5 @ 70-75%
*After each set : 30 Second SA Suitcase hold per side – Heavy