7th November 2018
WOD WOD, November 8, 2018
Farm strong
OLY OR CLASS – NOT BOTH PLZ
Warm-up
A) Gym run through
Open / close gate
Jog
Floor touches
Grapevine
band resisted runs
Glutes
B) BB Tech RDL / Back Squat to TEMPO
Open / close gate
Jog
Floor touches
Grapevine
band resisted runs
Glutes
B) BB Tech RDL / Back Squat to TEMPO
Back Squat (Weight)
E3MOM x 4 sets :
8 x Back Squats @ 60-65 %
2-0-X-1
Romanian Deadlift (Weight)
E3MOM x 4 Sets
8 x RDL @ 30-40 % Max Deadlift
3-0-X-1
Accessory
In pairs
E3MOM x 3 Sets
10 x DB Single Arm Rows
SUPERSET
30 Second KB Front Rack Hold
Buddy 2 wait until buddy 1 completes holds