9th September 2019
WOD WOD, September 10, 2019
Memoirs of the Open
Warm-up
Back Squat (Weight)
E3M x 5:
Set 1: 3 @ 50%
Set 2: 3 @ 60%
Set 3-5: 3 @ 70%
*3sec pause on first rep
*After each set complete:
30sec Empty barbell OH hold
Metcon (AMRAP – Reps)
Open style repeat intervals
3min on/3min off x3 sets:
16 DB step ups
10m SA DB FR carry R
10m SA DB FR carry L
Max HSPU in remaining time
*Score is total HSPU
*Rx 22.5/15
*Aim for at least 30sec on the HSPU
OPTIONS:
Step ups: Reduce weight or reps to 12
Lunges: BW
HSPU: Open standard, KB push press
squat prep + glute band
lunges
pressing prep