WIT - OPEN PREP : Wednesday January 27th
workout
60 Minutes
FULL KIT SKILL:
Back Squat : 4 X 4 @80%
3 x 10 Single Leg RDL (DBs or BB) *90seconds rest btw sets
AT HOME SKILL:
3 x 12 Tempo DBs Back Squat + 14 DB Goblet Cossack Squat
3 x 12 Pistol (each leg, with weight if possible) + 10 DB Single Leg RDL + 45sec elbow plank *90seconds rest btw sets
metcon
FULL KIT WOD
15' EMOM
- 15/12 Cals Row
- 15 Deadlift 60/40kg
- 15 Box Jump 24"/20" (Must Step Down)
AT HOME WOD:
12' EMOM
- 50 DU (or single or jump overs)
- 20 DBs Deadlift
- 15 DBs Box Step Up
(Click through to Youtube to see scale options)
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