9th September 2019

WOD WOD, September 10, 2019

Memoirs of the Open

Warm-up
10min warm up inc
squat prep + glute band
lunges
pressing prep
Back Squat (Weight)
E3M x 5:

Set 1: 3 @ 50%
Set 2: 3 @ 60%
Set 3-5: 3 @ 70%

*3sec pause on first rep

*After each set complete:
30sec Empty barbell OH hold

Metcon (AMRAP – Reps)
Open style repeat intervals

3min on/3min off x3 sets:

16 DB step ups
10m SA DB FR carry R
10m SA DB FR carry L
Max HSPU in remaining time

*Score is total HSPU
*Rx 22.5/15

*Aim for at least 30sec on the HSPU

OPTIONS:

Step ups: Reduce weight or reps to 12
Lunges: BW
HSPU: Open standard, KB push press

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