31st July 2019
WOD WOD, August 1, 2019
Thrills n Skillz
Warm-up
Metcon (AMRAP – Reps)
Odd Objects n skillz : EMOM 24
1- 15/12cal Ski
2- 30sec dball hold 55/35
3- 10 DB box step overs 2×22.5/15 (20")
4- 30sec FR hold 20/12
5- 40sec max Double Unders
6- Rest
*Score is DU
*40sec cap each station
Accessory
Post WOD reset
M4M – AMRAP 10-12
1- 20 slow bent over rows (Plate)
2- 10 slow hammer curls (Plate)
3- 20sec Superman hold
4- 8 per side KB FR lunge steps (fwd)
(KB in oppsite side to step)
Ski
side plank 20/20 R and L
Step up 20/20 R and L
Plank
Skipping