6th October 2019
WOD WOD, October 7, 2019
Sprint Finish
Warm-up
Z- Press (Weight)
E3MOM x 4
8 x Z Press 3111
Into
8 x Feet elevated RR
*Build in load on Press, stick to tempo
Metcon (Time)
For time : 10 minute cap
3-6-9-12-15-18-21
Bar facing burpee
*5 x HPC after each set of burpees
Rx : 50/35kg
RX + 60/40 ( Burpees must be a jump )
OPTIONS:
Burpees : Step Over / Nurpees
HPC : Reduce Load
COOL DOWN
Post WOD corrective
8 x Cat cow
8 x Rocking Adductor P/side
8 x Bird dog ( 4/4 )
8 x T spine rotation ( 4/4)
x 2-3 sets
30 Second reverse grip passive hang
10 x Glute Brideges w/1 sec pause
10 x Shoulder taps from kneeling position
5 x SA KB Press into 20m OH carry P/side
B) HPC tech