11th October 2018
WOD WOD, October 12, 2018
The calm before the storm ?
Warm-up
Shoulder Press (Weight)
2 Options :
A) E2.30 x 5 Sets
3 x Strict Press
Plus
5 x Push Jerk
*Build to max for this complex
*Use fractional plates
OR
B) E2:30 x 5 sets
3 x Strict HSPU
Plus
3-5 x Kipping HSPU
*1 x Ab mat OK
*After each set : 10 x Banded Pull apart
Metcon (Time)
For time: 8 Minute cap …
40 x Bar Facing Burpees
30 x Hang Power Cleans 52.5/35kg
20 x S2OH 52.5/35kg
RX PLUS : 60/40kg
OPTIONS :
Burpee : Nurpee / Step Over bar
BB : Reduce load ie : similar load to what you went over head with in complex
COOL DOWN
foam roll everything… get FGB Ready yo
3 Sets of
8 x PVC Pass Through’s
5 x Inch Worm walk outs from sumo stance
5 x Cat Camel
B) Barbell complex x 5 Reps of each x 2 :
RDL / BOR / High Pull / HPC / Strict Press / Push Jerk