20th August 2018
WOD WOD, August 21, 2018
EMOMalution
Warm-up
Metcon (Calories)
Odd Object conditioning
EMOM x 20 ( 4 Sets )
Minute 1 : 10 Second Assault bike
Minute 2 : 30 Second Deadball Hold 55/35kg
Minute 3 : 10 Second Row for cals
Minute 4 : 30 Second Front Rack Hold 24/16kg x 2
Minute 5 : Rest
CATCH :
Round 1 Bike / Row = 10 Seconds
Round 2 Bike / Row = 20 Seconds
Round 3 Bike / Row = 30 Seconds
Round 4 Bike / Row = 40 Seconds
Record total combined calories
OPTIONS :
Ball : Reduce Load
Bells : Reduce Load
Core / Stability
EMOM x 9 Minutes :
Minute 1 : 10 Second L seat / Tuck hold
Minute 2 : 20 Seconds Flutter Kicks
Minute 3 : 30 Second Plank Hold
B) 2 Round run through of workout 30/30 – light