25th February 2020
WOD WOD, February 26, 2020
The MAP Lyfe
Metcon
MAP 1
EMOM x 12
Odd : 30 Second AB
Even : 30 Second KB Russian Swing ( 15-20 )
*4 Min Rest b/t EMOMS
EMOM x 12
Odd : 30 Second Ski
Even : 30 Second Ab mat Sit up ( 15-20 )
Rx : 24/16kg
Rx + 32/24kg
FOCUS: Work for the full 30 seconds of each interval with no drop off / deviation in cals or reps
ie:
Bike : 10 cals @ repeatable
Swing : 20 reps
Modz : Reduce Load
Gymnastics
In Teams of 5, Conga line
AMRAP in 7 Minutes
Rope Climb to 15ft
OPTIONS :
1. Legless
2. W/feet
3. Jumping fist to chest pull x 3