23rd October 2018
WOD WOD, October 24, 2018
Tour de barbell
Metcon (Weight)
Barbell Cycling / Gymnastics Primer
Every 3.00 x 5 Sets :
3 x Hang Power Cleans
Into
3 x Front Rack Reverse lunges per side
Into
3 x Shoulder 2 Overhead
Into
10-20 Second x Ring Support – High OR low
*Add load each round
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 Minutes
12 x Tall Box Jump 30/24"
9 x HSPU
6 x Hang Power Cleans 60/40kg
OPTIONS
Box Jump : Regular height / step ups
HSPU : 1 x Ab Mat , Push Ups / Ab mat Push Up
Barbell : Reduce Load