WoD 24.10.18

Strength/Conditioning
A.
Alternate E2MOM x 5rounds
0-2: 8/each Filly Presses AHAFA (https://www.youtube.com/watch?v=K28luQGuY_g)
2-4: 4-6 Hinge Ring Rows + 4-6 Archer Ring Rows(4reps is 2each side) + 4-6 Supinated Ring rows

B.
10min Conditioning
3min time capacity
200m run or park run
the remaining time, amrap:
15 push ups
15 step lunges w/dumbell in a farmer carry position 10-22.5/5-17.5kg
15 t2b/kn2ch
1min rest
3min time capacity
2 park run
12 push ups
12 step lunges w/dumbell in a farmer carry position
12 t2b/kn2ch
1min rest
3min time capacity
400m run
9 push ups
9 step lunges w/dumbell in a farmer carry position
9 t2b/kn2ch

Coaching Notes
A.
—These are movement that supposed to increase your body awareness. So keep focus and work on.
—At Filly presses you must use one kb front rack, while the other pressing and turning.You can perform either Seated or standing.

B.
—Push ups MUST TOUCH THE FLOOR or the box etc. Elbows lockout  at the finish.
—Easy movements ,control your breathing but keep the speed up.Dont think.Just push the pace.