4th October 2018
WOD WOD, October 5, 2018
Friday Funday
Warm-up
Warm up :
A) ball in shoulder plus banded lats
B) Wrist prep / shoulder prep
– Passive hang – forward / back leans
– Active hang – wrist circles
– Scap pull ups – weight transference finger tips / base of palm
Gymnastics
Pull up strength / skill play
6 x 3 strict pull up
Use weight , body weight or bands for assistance
After each set :
1 x max effort handstand walk if over 3m
Or
3 x kick up attempts into walk
Or
1 x 180-270 degree box assisted walk ( practicing dynamic stacking of shoulders )
*Have fun with this , just ensure you get your 6 sets of pull ups in
Metcon (Time)
For time :
1000m row
20 x Push Press 30/20kg
20’x Ball Slams 20/12kg
20 x Push Press
20 x Ball slams
Options
20/15/8kg
* Waves running every 4 minutes
Friday’s at the new digs get around it gonna be a crack