11th February 2019
WOD WOD, February 12, 2019
Fine Tuning
Warm-up
Shoulder love 101 then use accessories as warm up
Accessory
Midline / Shoulder Reset – casual pace 10-12 minutes on clock
3 – 4 Sets of :
12-15 Second banded face pulls
30 Second Hollow
50m SA KB Farmers Carry L/ R
30 Second Rest
Metcon (Calories)
Rotating EMOM 20 Minutes ( 4 Sets )
Minute 1 : 40 Second Row
Minute 2 : 40 Second Rack Hold 20/12kg x 2
Minute 3 : 2 x Rope Climbs
Minute 4 : 40 Second Ass Bike
Minute 5 : Rest
Score equals total Ass bike / row calories
RX PLUS : 24/16kg
COOL DOWN
Stretch with coach
