Friday 18/01/19
A. WARM-UP x3
-x20 scissor swings
-x20 shoulder openers
-x10 ‘swimming’ scorpions
-x10 floor hip openers
-x10 squat jumps
B. E2M FOR 12MINS – FRONT SQUAT
sets1-3: x5 @75-85%
sets4-6: x3 @80-90%
C. Build to:
85-90% of 1RM clean
D. WOD – “18.2a+b”
a. FOR TIME : 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
DB front squats (RX: 22.5kg/15kg, Sc: 15kg/10kg)
bar facing burpees
b. 1RM clean
(time cap: 12mins)