8th October 2019

WOD WOD, October 9, 2019

Leg Day

Warm-up
A) Bike / Ski 5 x 30/30
B) 3 Sets of :
10m x Spiderman Lunge
10m Duck walk
10m x Banded Lateral monster walks R/L
30 Second x Wall Sit
Front Squat (Weight)
Front squat + Back squat

E3M x 6

3 FS Straight into 6 BS

Set 1: 50%FS
Set 2: 60%FS
Set 3-6:70%FS

Metcon (Time)
MIDLINE MONSTER

10-20-30-40-50 Abmat Sit ups
*20 Russian swings after each set

Rx 24/16
*15min cap

COOL DOWN
Banded Hips x 2 Mins p/side
Seated straddle x 3 mins

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