Tuesday 15/10/19
A. WARM-UP x3
-x10+x10 arm circles
-x10+x10 leg swings
-x10 downward dog to cobra
-x10 floor hip openers+hip extension
-x10 squat jumps
B. EMOM FOR 9MINS
min1: 20m+20m single arm OH DB carry
min2: 15+15 DB bent over rows
min3: x20 TRX inverted rows
C. WOD – OPEN ‘14.2’
From 0:00-3:00 , 2 rounds of:
10 OH squats (RX: 43kg/30kg, Sc: 30/20kg, Beg: 20/12kg)
10 chest2bar (Sc: pull ups, Beg: TRX row)
3:00-6:00 , 2 rounds of:
12 OH squats
12 chest2bar
6:00-9:00, 2 rounds of:
14
14
and so on until you no longer can complete 2 rounds