New Blog

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 )

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