1st September 2019
WOD WOD, September 2, 2019
Legless
Warm-up
Front Squat (Weight)
E3M x5
3 Reps (3sec pause first rep)
Set 1 – 50%
Set 2 – 60%
Set 3-5-70%
*After each set complete
40sec per side KB OH hold
Metcon (Time)
For time:
27-21-15-9 Wall balls
27-21-15-9 DB snatch
*10min cap
Rx 22.5/15
OPTIONS
DB: Lighten the load
WB: Reduce height/weight
Post WOD PUMP
4 sets w/ buddy:
P1: 15 Seated banded row w/
1sec pause
P2: Lizard position pose
(R leg 1 set, L leg the next)
Bike
Banded squat/Medball cleans/Medball squat
KB deadlifts/Russian swing/Swing