10th September 2018
WOD WOD, September 11, 2018
Baby got BACK
Warm-up
Back Squat (Weight)
Every 2:30 x 7 Sets
Set 1 : 5 @ 55 %
Set 2 : 3 @ 65 %
Set 3 : 1 @ 75 %
Set 4 : 1 @ 85 %
Set 5 : 1 @ 90-95 %
Set 6 : MAX
Set 7 : MAX
OPTION :
TRAP BAR
OVERHEAD SQUAT
Trap Bar Deadlift (Weight)
Overhead Squat (Weight)
Metcon (Time)
Buddy Sprint Finisher
In Teams of 2 for time – 11 Minute cap
2000/1750m Row
100 x Wall Balls 9/6kg
*Must hold 55/35kgdeadball during wall balls
RX PLUS : 65/45kg DB
B) Rotating EMOM 9 Minutes
1: Tempo Wall Ball Squats
2. Low Ring Support
3. Glute Walks