7th March 2019

WOD WOD, March 8, 2019

KB Mayhem

Warm-up
Shoulders / lats !
Shoulder Press (Weight)
Strength : Pressing Lynne

Every 3MOM x 4 sets :

5 x Strict Shoulder Press @ 70-75 % 1RM
Superset
Max effort ring row ( minimum 10 )

*Feet elevated if possible
*Reps must hold set standard – adjust ROM if need be

Metcon (Time)
For time:

Run 200m
20 x Double KB DL 20 / 12kg x 2
Run 200m
20 x Double Rack Lunge
Run 200m
20 x Double KB Push Press
Run 200m
20 x Burpee Box Jump 24/20"

RX PLUS

24/16kg KB

OPTIONS:

KB : Reduce load
BBJ : Step Ups

COOL DOWN
Shoulder / T spine love with coach

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