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28th November 2018

WOD WOD, November 29, 2018

Big Booty Bishes

Back Squat (Weight)
Every 3 Minutes x 6 Sets

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 )

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

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