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23rd October 2019

WOD WOD, October 24, 2019

Mind Eraser

Warm-up
Banded Hips x 2 Mins
Banded Lats x 2 Mins
HPS Tech including SG press to warm up shoulders for HSPU
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

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