Wednesday 17/10/18
A. WARM-UP x4
x20 shoulder openers
x10 side lunges
x10 squats
x10 banded crab walk
B. E1.5M FOR 9MINS
x3 DLs (BOTC)
D. WOD – 4 ROUNDS FOR TIME
20 front racked reverse lunges
10 push presses
5 high box jumps
(RX: 45/30kg , Sc: 30/20kg , Beg: 20/12kg)
6:10 CLASS
A. WARM-UP (same)
B. EMOM FOR 10MINS
min1: x20 sumo DL high pulls
min2: x30 elbow jacks
C. WOD – 6 ROUNDS FOR TIME
20 reverse lunges (assisted or weighted)
10+10 single arm DB push press
5 box jumps (10 step ups)