Thursday 5 September 2019 - metcon


Published August 31, 2019


General warm up - 3 x 10 windmills, 10 jumping jax, 5 pass through w pvc, 10 wide grip oh press PVC

warm up - 1 round of medium wt kb row, alt shoulder press, lunge w/o wt ( same reps as below )

4 Rounds - each round starts on the 3:00 mark ( so rest until next round starts )

5 HEAVY KB rows ( each side )

5 HEAVY alternating seated DB shoulder press

16 walking lunges with wt overhead ( 8 per leg

 

warm up

2 x kb squat both sides x 5, 5 ring rows, 5 half burpees

 

WOD - 5 Rounds

10 KB squat with KB in front rack position left side

10 ring rows

10 KB squat w KB in front rack position right side

15 half burpees ( go down but don't do push up part )

 

*** time cap - 15 minutes

 


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