12th August 2019
WOD WOD, August 13, 2019
Sustain is the aim
Warm-up
Metcon (AMRAP – Reps)
Sustained Conditioning
30 second Strict Pull up
30 second rest
30 second KB rack hold
30 second rest
30 second ski erg
30 second rest
30 second hollow hold
30 second rest
x 6 rounds ( 24 minutes )
Score= Cals + PU’s
RX : KB : 24/16 x 2
OPTIONS:
Strict Pull Ups : Banded / Ring Rows
COOL DOWN
Squat Recovery – Post wod
Buddy Quad Smash
Banded Hips
Couch Stretch
B) WOD simulation x 2 sets ( 30/30 )
30s Ring Row
30s side plank L
30s side plank R
30-second ski
30s scap Push up