7th October 2018
WOD WOD, October 8, 2018
Toey as a Roman Sandal
The rubber is laid… the rig is locked in… its time to shift some heavy ass weights n get gymnastical woo
Warm-up
A) Front squat flow + T2B Prep
Front Squat (Weight)
Every 3.00 x 5 Sets
Front Squat
6-6-4-4-4
*Record heavy set of 4
*Aim to finish around the 80ish % of 1RM mark
*After each set, perform 5 x seated box jumps for max height
Metcon (Time)
3 Rounds for time : 10 Minute cap
40 x Dubz
10 x Toes 2 BAr
20 x DB Snatch ( 10/10 ) 22.5/15kg
5 x Toes 2 Bar
*PLZ Dont drop the dumbells bruh – want to keep this beautiful stuff beautiful and not dented
OPTIONS :
Dubz : 20 reps or 80 singles
snatch : Reduce load
T2B : Rings / Knee 2 Chest / Weighted ab mat
COOL DOWN
A nice foam roll session and smack talk – enjoy it