5th February 2020
WOD WOD, February 6, 2020
Skillz pay the Billz
Holds and Carries
Metcon
3x AMRAP 5; 2min rest/organise after each
a)
Practice rope climbs/foot work/floor pulls
if competent: EMOM 5 – 1-2 RC/Legless RC
a)
Practice rope climbs/foot work/floor pulls
if competent: EMOM 5 – 1-2 RC/Legless RC
b)
Practice DU
if competent: EMOM 5 – 35 DU
c)
Toes 2 Bar Progression – Work tight kip / straight legs
if competent EMOM 5-10 *Must be consecutive
*This is not for max reps, it is for up-skilling and
sharpening techniques/skills
*Should be treated as a skill/recovery day
*30sec cap per EMOM
COOL DOWN
Recovery / easy day
Time left after is spent with lacrosse/foam roller
Focus on glutes/quads/lats
*Coach to take the mobility session
In Pairs
400m walk together
1 person take a sandbag/Deadball
1 person take a medball
*Swap every 50m
The sandbag/deadball should be reasonably light
Go 1 weight down to what you normally use