26th February 2019
WOD WOD, February 27, 2019
John Wayne
Front Squat (Weight)
TABATA ASSAULT BIKE (Calories)
8 Rounds of :
20 seconds work
10 seconds rest
*Use TABATA monitor setting on bike
REST 2 MINUTES
Metcon (AMRAP – Reps)
TABATA AIR SQUAT
8 x 20/10
for reps
Gymnastics
Midine
5 Sets of
15 Second Hanging L seat or tuck
60 Seconds Rest
Every 4MOM x 4 Sets
Minute 1 :
8 x Front Squats @ 55-60 % 1RM
Minute 2 : Rest
Minute 3 :
50m Single Sided Farmers carry L
50m Single Sided Farmers Carry R
Minute 4 : Rest
*Squat Tempo : 2-X-1-1
Looking for control and ROM – dont go heavier then this %