20th September 2018
WOD WOD, September 21, 2018
The Friday Scramble
Warm-up
Accessory
BULLET PROOFING
In Pairs working movement for movement for 15 minutes
6-10 x Feet Elevated ring rows
30 Second KB Front Rack Hold
8-10 x B/B Z Press
30 second x Deadball Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Minutes
20 x Pull Ups
30 x Push Ups
40 x KB Swings 20 / 12 kg
50 x Wall Balls 9/6kg
RX PLUS :
Push Up : HSPU
KB : 24/16kg
OPTIONS:
Pull Up : 10 Reps , Jumping , Ring Row
Push Up : 15 Rep strict, 1 ab Mat, Worm
Swings : Reduce Load
WB : Reduce Load, Goblet Squat
B) Med Ball Clean Warm up / Progression
C) Into FBB