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29th October 2019

WOD WOD, October 30, 2019

SWOL GOALS

Warm-up
3 Sets of:

150m jog
10m x Gymnastics style bear crawl
5 x T Push Ups
20 Second reverse grip passive hang
5 x Deadbugs

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

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