23rd October 2019
WOD WOD, October 24, 2019
Mind Eraser
Warm-up
Hang Power Snatch (Weight)
ROTATING EMOM x 12 ( 4 Sets )
Minute 1 : 3 x HANG P/S – 50/60/70/80%1rm
Minute 2: # Strict Ring Dip – Sub maximal , repeatable rep range
Minute 3: REST / Change Plates
*Buddy up for this one , start on alternate stations
*RD : Work progressions
*Rx + Work MU
Metcon (AMRAP – Reps)
For time : 12 Minute cap
50 x Dubz
15 x HPS
15/12 x Kipping Ring Dip
50 x Dubz
12 x HPS
12/9 x KRD
50 x Dubz
9 x HPS
9 x KRD
Rx 42.5/30kg
Rx + 50/35kg / MU into dip
OPTIONS:
RD : Foot assist / Paralette / Push Up
Dubz : 25 / 75 singles
HPS : Weight / DB
COOL DOWN
Shoulder Love
Banded Lats x 2 Mins
HPS Tech including SG press to warm up shoulders for HSPU