3rd April 2019

WOD WOD, April 4, 2019

IWT

Warm-up
Squat Prep
Front Squat (Weight)
Strength – Front Squat

Every 3MOM x 5 Sets

3 x Front Squats @ Build to a heavy set of 3 Reps
*I want set 5 to be the heaviest – be sharp with load increases
*Start at 50 % 1rm THEN 60% 70 % 80 % 85-90% ( Guide )
*DONT miss today

Metcon (Calories)
In Pairs ( 20 Minutes total )

A1 )

90 Seconds on / 90 Seconds off x 3 sets each alternating :

15 x DB Goblet Squats 22.5/15kg

In remaining time:

Max Calories Row or ski

REST 2 Minutes

A2)

90 Seconds on / 90 Seconds off x 3 Sets each alternating

5 x Deadball to shoulder 55/35kg

In remaining time:

Max Calories on Assault bike

Score equals total cals of both machines combined

RX PLUS : 65/45kg DB

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