WOD WOD, August 11, 2020

10th August 2020

Tuesday

Warm-up

EMOM x 12 ( 2 Rounds )

1. 30 Sec Rope Pull
2. 30 Sec Alt step Up
3. 30 Sec Hollow Hold
4. 30 Sec Bike
5. 30 Sec Skip
6. 30 Sec Push Up Shoulder Tap

Metcon (AMRAP – Reps)

Skillz under fatuigue

Alt EMOM 8-10

1 x Legless Rope Climb ( or with feet )
15 x Box Jump Step Down

REST 2

Metcon (AMRAP – Reps)

Alt EMOM 8-10

15 sec L seat hold – Paralette ( or 20 tuck )
12/9 cal bike ( rx + 15/12 )

REST 2

Metcon (AMRAP – Reps)

Alt EMOM 8-10

6-8 x Strict HSPU ( or open standard )
40 x Dubz ( or practice 30 sec )

*45 cap each minute

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