4th December 2018
WOD WOD, December 5, 2018
Leggin it
Gymnastics
Metcon (Time)
4 Rounds for time :
100m Run
10 x KB PP 20/12kg x 2
100m Run
10 x T2B
100m Run
REST 60 Seconds
16 minute cap finished or not
RX PLUS : 24/16kg x 2
PP: Reduce Load
T2B : 5 per round / high low / knee 2 chest / Ab mat
Rotating EMOM 15
Minute 1 : Rope Climb
legless / 2 reps / 15ft / Foot clamps
Minute 2 : Kipping HSPU
*Pick a rep range and stick to it
1 x Ab mat / negatives / Wall walk ( dont underestimate the benefit of these )
Minute 3 : 20-30 Second Hollow / Tuck Hold
KEEP EFFORTS ON EACH STATION TO SUB 30 SECONDS