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25th November 2018

WOD WOD, November 26, 2018

Brodizzling
Handstand push up memories form the 50’s open chipper 😉

Warm-up
Shoulder Priming / Front Squat prep
Front Squat (Weight)
Every 3 Minutes x 6 Sets

Set 1 : 5 reps @ 55 %
Set 2 : 5 reps @ 65 %
Sets 3-6: 5 reps @ 70-75%

TEMPO : 2-X-1-1

*After each set : 60 seconds of playing around with some freestanding handstand drills and kick ups to warm up your upside down position

No missed reps pls , when we work at this % all reps should be hit

Metcon (AMRAP – Reps)
AMRAP in 12 Minutes

100 x Dubz
50 x DB Snatch 22.5/15kg – alternating
100 x Dubz
50 x HSPU

Score equals total reps ( 1 round = 300)

OPTIONS:

50 x Dubz per round / 150 x Singl skips
HSPU : 1 x Ab mat or 50 x BB strict press 30/20kg or less
DB : Reduce load / KB

COOL DOWN
Foam Roll / Trigger Point

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