15th September 2019
WOD WOD, September 16, 2019
Push n Pull
Close Grip Bench Press (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
150m Run
5 Ring dips
2 SA Devil’s press
*Adding 2 Devil’s press each round
(R+L=2)
Rx 22.5/15kg
OPTIONS:
Ring dip: Ring Push Up / Paralette dip/Def push up/push up
DPs: weight/ Burpee + KBS
Post WOD PUMP
3 Rounds w/buddy
15 x Banded Face Pulls
12 x Single Dumbell Hammer Curls
12 x Standing overhead DB tricep Extensions ( same bell )
*M4M
Set 1: 6 @ 50%
Set 2-5: 6 @ 60%
TEMPO : 3-1-1-1
*1-2 x Rope climb after each set
*Choose a weakness ie : Legless / L seat / Go higher / Footwork