28th November 2018
WOD WOD, November 29, 2018
Big Booty Bishes
Back Squat (Weight)
Metcon
CARDIO OPTION :
8 x 500m / 60 Seconds rest
Row or Ski
Aim for consistent splits not to blow out after 1 and be tortured for the remaining 7efforts
ie:
8 x 500m row @ 1.50/500m
Gymnastics
Gymnasty skill practice
Every 90 Secods x 6 sets
Choose 1 skill and drill it
# Bar Muscle Ups / Jumping
# Kipping Chest Bar pull ups
# Kipping Pull ups
# 5 x Kip swings + 5 x Ring Rows
In this piece , missed / average reps are wasted reps. Accumulate healthy volume to get better – repeatable sets is the goal
*Murph on sat so watch the hands
Set 1 : 4 @ 60 %
Set 2 : 4 @ 70 %
Set 3-6 4 @ 75-80%
TEMPO:
2-X-1-1
*After each set : 20-30m Single arm KB overhead carry P/side ( Pull up prep )