2nd October 2018
WOD WOD, October 3, 2018
Balancing act
Warm-up
A) Full body foam roll – be productive, tackle the sore spots, take your time and limber up.
B) Straight into the "Necessities"
B) Straight into the "Necessities"
Necessities
Bullet proofing – 15 minute cap
In Pairs aiming for 3-4 sets each
6 x Barbell seated Z press – add load by feel
8 x D/B Row row per side – 3 point stance – TEMPO
100m x Single arm farmers carry (50m left / 50m right ) Maintain upright torso!
30 Second hollow hold / Tuck hold
*Movement for Movement for absolute quality
Metcon (Time)
Sprint Finisher – 8 minute cap each wave
30/20 x Cal Ass bike sprint
20 x KB Swings 24/16kg
40 x Dubz
20 x KB Swings
40 x Dubz
OPTIONS :
Bike : 22/15 cal
KB : Russian / Reduce load
*Waves to leave every 2 minutes !
I probably sound like a broken record pumping these types of sessions up, but, only due to the value they serve to you and your bodies.