20th August 2020
WOD WOD, August 21, 2020
Friday
Warm-up
Metcon (Time)
Run n Carry : In Pairs for total time
400m Run Each
40m / Side SA KB Suitcase Carry – each
400m Run Each
40m / Side SA KB FR Carry – each
400m Run Each
40m / Side SA KB Overhead Carry – each
400m Run Each
40m Deadball bear hug Carry – Each
Rx : 20/12kg, 55/35kg
Rx +24/16kg, 65/45kg
Metcon
Post WOD balance
30 Sec Deadbug Hold
30 Sec Quadruped Hold
15 Sec / side, side plank
REST 60 x 2-3 sets
2 Rounds Each
Partner Up
P1. 100m run
P2. Light KB 1hand suitcase carry, 1 OH carry
(Up one length of gym swap hands on way back)