3rd October 2018
WOD WOD, October 4, 2018
Witness the Fitness
Barbell complex + body weight chipper = Fitness bliss
Warm-up
A) 2.00 Circle work
B) Hip Flow / Perfect stretch sequence
C) BB Tech : HPC
B) Hip Flow / Perfect stretch sequence
C) BB Tech : HPC
Metcon (Weight)
Every 3.00 x 5 Sets
5 x Hang Power Cleans
10 x Front Rack Reverse Lunges
20 Second x Ring Support ( High or low )
Increase load over 5 sets to max for complex
OPTION:
5 x Hang power Snatch
10 x Overhead squats
Metcon (Time)
Mini fitness chipper
2 Rounds for time – 8 minute cap
40 x Air Squats
30 x Ab Mat Sit Ups
20 x Push Ups
RX PLUS :
50-40-30
* PUSH UPS MUST BE PERFECTO
OPTIONS :
Push Ups : Ab mat / worm bah
