7th December 2019
WOD WOD, December 8, 2019
Ssssssustainable Sunday
Bit of a fun mix up on the machines with some incremental efforts. Adding another layer on to your pacing games… How well do you know your machine game?
Warm-up
2 sets, playing with pacing
30 Second bike
30 Second plank
30 Second ski
30 Second Hollow tuck
30 Second side plank ( 15/15 )
Metcon
EMOM x 25 / 5 sets – no rest
1: 30 Second Ring Support
2: 30 Second Ski
3: 30 Second KB FR hold
4: 30 Second bike
5 : 30 Second recovery run ( 100-150m )
*Start at any station
*Incremental sets on machines ie:
Bike : 62-64-66-68-70 RPM
Ski 1100/1150/1200/1250/1300 c/ph
*Start "slow", breathing shouldn’t interfere with quality of holds
*SCORING = Quality + Accuracy of pacing 😉
Post WOD PUMP
W/buddy
20-15-10
DB Hammer curl ( 1 x DB )
DB Skull Crusher ( 1 x DB )