26th September 2019
WOD WOD, September 27, 2019
Friday Chippin
Necessities
Metcon (AMRAP – Reps)
AMRAP in 14 Minutes:
30 x DB HC and Jerk ( 5/5 )
40 x KB Swing
50 x Wall Ball
40 x Step Down Box Jumps
30 x DB Snatch ( 5/5 )
Max WB in time remaining
Score equals 190 + wall balls
RX : DB : 22.5/15kg,
KB : 24/16kg
WB : 9/6kg
BJ : 24/20"
OPTIONS:
DB : Reduce Load
KB : Reduce Load / Russian
WB : Reduce load or drill the WB Goblet squat
COOL DOWN
Stretch with coach
8 x P /side Half kneeling DB Press ( 3-x-1-1 )
10 x P / side Cross body DB RDL ( 3-x-1-1 ) ( DB opposite hand to lead leg)
8 x P / side DB SA Row ( 2 count pause at pocket )
30s x Low Ring Support – Full turn out / Angry CAT
Coach note:
*Same DB for all movements
*Holding these tempo’s will make it tough, stick to them!