8th November 2018
WOD WOD, November 9, 2018
Friyay Runners club
Warm-up
PAUSED BENCH PRESS (Weight)
2 Second pause on chest
Strength and Skill practice
ROTATING EMOM 18
Min 1 : Pause Bench Press
Min 2 : Rope Climb play
Min 3 : Rest
Bench Rep scheme :
8-6-4-2-2-2
Rope Options:
L seat / Legless / J hook practice / Seated practice
Team up – 3’s – spot each other out yo
Metcon (AMRAP – Rounds and Reps)
AMRAP in 17 Minutes
400m Run
REST 2 MINUTES
200m Run
REST 1 MINUTE
B) 3 Sets
5 x T spine rotations
10 x Banded Rows
10m x Bear Crawl
5 x Push Up + Shoulder taps