WOD WOD, December 11, 2019

10th December 2019

Skillz n Thrills

Gymnastics

Rope Climb / Muscle Up skill session – Choose your own adventure

A) E90’s x 7 Sets

# Ring or Bar Muscle Ups – repeatable rep range

B) E90’s x 7 Sets :

1-2 x Rope Climb / 45 seconds in each round working foot "J hook" from the bench

*Low volume, skill development

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 – with a partner

Running – 1 person at a time
100m each
150m each
200m each
300m each
400m each

Straight into

Now on Row – 1 person at a time
100m each
200m each
300m each
400m each
500m each

If you finish the row, back onto the run

Run: Bike/Ski (10-15-20-25-30 cal)

COOL DOWN

Post WOD foam roll
Calves
Hamstrings

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