12th January 2020
WOD WOD, January 13, 2020
Monday Mashin
Warm-up
Metcon (10 Rounds for reps)
E2M x10 (total)
Alt between
a)
100m run + 9 TTB (aim for unbroken)
b)
100m run + 9 Burpees
*TTB & Burpees reduce by 1 each round (9-8-7-6-5)
OPTIONS:
Run: Row same distance
TTB: Straight leg raise/kipping knee raise/V-up/Sit up
Burpee: Nurpee
Accessory
Ball Relay
Teams of 3
5 Sets/15mins (for quality NOT time)
30m Deadball bearhug carry
30m Medball pec walk
(up & back long ways in the gym)
INTO
Post WOD Midline
15sec on/15sec off x8 (4 each side)
Alt btw Side planks
100m jog
TTB progression – scap pull up/kip/kipping leg raise
20sec plank