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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
Skill Finisher

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

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