8th October 2019
WOD WOD, October 9, 2019
Leg Day
Warm-up
Front Squat (Weight)
Front squat + Back squat
E3M x 6
3 FS Straight into 6 BS
Set 1: 50%FS
Set 2: 60%FS
Set 3-6:70%FS
Metcon (Time)
MIDLINE MONSTER
10-20-30-40-50 Abmat Sit ups
*20 Russian swings after each set
Rx 24/16
*15min cap
COOL DOWN
Banded Hips x 2 Mins p/side
Seated straddle x 3 mins
Seated straddle x 3 mins
B) 3 Sets of :
10m x Spiderman Lunge
10m Duck walk
10m x Banded Lateral monster walks R/L
30 Second x Wall Sit