29th October 2019
WOD WOD, October 30, 2019
SWOL GOALS
Warm-up
Close Grip Bench Press (Weight)
GIANT SET
E4MOM x 4 Sets :
6 x CG Bench Press w/ 1 second at chest
6 x Strict Pull Ups ( Weighted if possible )
6 x DB Rows P/side
*CGBP : 50 % / 60 % / 70 % / 75 % ( NO MISSES )
* PU : Band Assist / RR
Metcon (Time)
For time – 10min cap
10-20-30-20-10
Russian swing
*10 Box step ups after each set
*Step ups with same KB as swings
Rx 24/16 & 24/20"
Rx+ 32/24
OPTIONS:
KB: Reduce load
Box step up: Reduce weight/height
COOL DOWN
Back complex x 2 sets
8 x Cat Cow
8 x Rocking Adductor p/side
8 x T spine rotation p/side
8 x Rolling sit-ups to straddle
150m jog
10m x Gymnastics style bear crawl
5 x T Push Ups
20 Second reverse grip passive hang
5 x Deadbugs