7th January 2020

WOD WOD, January 8, 2020

Burp Alert
BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL

Warm-up
3 Sets

10 x stationary Alt Frankensteins
10 x Stationary Alt Spiderman lunge + rotations
10 x Band resist Good mornings @ 3010

Good mornings: Brush hands down the thigh to learn pattern / Band resist @ above knee

Functional Body Building
GIANT SET

E4MOM x 3 Sets

Minute 1: 8 x BB RDL @ 3011
Minute 2: 6-8 x Strict Pull-Ups OR Banded ( if too easy add load )
Minute 3 : 30 Second Hollow hold
Minute 4: Full Rest

*RDL load is light, not a test of strength – TEMPO Focus

Metcon (Time)
3 RFT – 15 Hard cap

200m SA KB FR Carry ( 100 L / 100 R )
21 x KB swings
9 x Burpee Pull Ups

Rx 20/12kg
RX + 6 x Burpee Bar MU / 24/16kg KB

OPTIONS:
KB : Reduce Load
BPU : Burpee hanging knee tuck

Core / Stability
Midline Finisher

3 sets
15-second side plank L
15 Second side plank R
45 Second Elbow plank
60 Second rest

*If run out of class time, do on astro post class

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