Friday 16/11/18
A. WARM-UP x3
-x20 scissor swings
-x10 swimming scorpions
-x10+x10 hamstring floss
-x10 yoga plex
-x10 squats
B. EMOM FOR 4MINS
min1: 30sec weighted wallsit
min2: x10+x10 banded lateral monster walk
C. E2M FOR 10MINS -BACK SQUATS
x6 @70%
x4 @80%
x2 @90%
x4 @85%
x6 @75%
D. WOD – 3 ROUNDS FOR TIME
15 DLs
15 T2B
15 burpees OTB
(RX: 80kg/60kg , Sc: 60kg/45kg , Beg: 40kg/25kg)
6:10 class
A. WARM-UP (same)
B. SAME but for 6MINS
C. EMOM FOR 8MINS
min1: x15 goblet squats
min2: x10+x10 DB push press
D. WOD – 4 ROUNDS FOR TIME
20 sumo KB DLs
15 tuck ups
10 burpees