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