15th July 2019

WOD WOD, July 16, 2019

Magical Unilateral

Warm-up
A) 5 min heart starter:
Inch Worm walk outs
Bear Crawls
Rolling sit ups
Shoulder Taps

B) Move into Unilateral Strength component

Accessory
AMRAP in 12 for quality :

50m SA Farmers carry
5-10 Strict pull ups (unbroken set)
50m SA FR carry
10-20 Push ups (unbroken set)
50m SA OH carry

*you pick the carry weight
50m R, 50m L

Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes

16 x SA DB box Step Ups ( open standard ) 8/8
16 x SA DB PP – Same DB ( 8/8)
8 x DB Devils Press ( alt arms ) 4/4 same DB

Rx : 22.5/15kg / 24/20" Box

*Every 3 Minutes : 50 x Dubz including 0

OPTIONS:

DB : Reduce Load
Dubz : 100 x singles

COOL DOWN
Group stretch woth coach

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