24th November 2019
WOD WOD, November 25, 2019
The Monday Shuffle
Warm-up
Metcon (Time)
2 Rounds, 16 Minute cap:
60 DU
6 Strict HSPU
12 DB Box step ups 22.5/15
24 TTB
400m Run
3min rest between rounds
R1: start at 60 DU
R2: start at 400m run and work backwards
OPTIONS:
DU: 75 Singles
HSPU: Open standard/Kipping/DB PP
Box step up: Reduce load/height
TTB: Straight leg raises/V-ups/Sit ups
Run: Row
Accessory
Post WOD – Buddy Up M4M x 12 Minutes ( Build-up from last Thursday)
8 x BB Staggered Stance RDL p/side@ 2111 ( No more then 60/40kg)
6 x Per Side Dual KB FR Reverse Lunges ( alt )24/16kg x 2 or less
30-45s x low ring support -turn out it out!
50 Single skips/30 DU
10/10 DB press
20 BW Lunges
10-15 beat swing
100m jog