30th September 2018
WOD WOD, October 1, 2018
3.0 : WOD 1
Warm-up
A) 400m run track exploring
B) 3 Sets of :
10 x PVC Pass Throughs
20m x SA KB OH Carry Per side
5 x Inch worm walk outs + Push Up
B) 3 Sets of :
10 x PVC Pass Throughs
20m x SA KB OH Carry Per side
5 x Inch worm walk outs + Push Up
Bench Press (Weight)
Every 3.00 x 5 Sets
Bench Press
8-8-6-6-6 ( Build to heavy 6 )
Super set
B/B Bent Over Row
8-8-8-8-8 ( Moderate Load )
*Set up in teams of 2-3, spot each other out
*Set up 2 Separate bars
*Be careful racking bars
Metcon (Time)
For time:
Run 400m
20 x DB Snatch 22.5/15kg
Run 400m
20 x Box Jump Over 24/16kg
Run 400m
20 x DB Snatch 22.5/15kg
OPTIONS :
D/B : Reduce Load
Box : Step up / over
Enjoy!