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20th January 2020

WOD WOD, January 21, 2020

The Long Game

Warm-up
A) 3 Sets of

10m x Pause Baby crawl
10m x Gymnastics style bear crawl
30-second reverse grip passive hang

B) TGU tech

Metcon (AMRAP – Reps)
10 Minute AMRAP for quality

Alt sides turkish get ups

*Weight : slight increase to last week, or, the same
* Record load and total reps for reference not for competition

Metcon (Calories)
In teams of 3, 21 minutes for cals ( 7 sets each )

Work in EMOM style

P1: 60 seconds bike / ski
P2 : 30 Second low ring support / Push up support
P3 : FULL REST / CLOCK WATCH

INTENT:

*Go straight from bike to support – if you cant hold, you are biking to fast!
* Track pace in comments ( RPM ) – not a sprint today – blood flow and breathing. Avoid spikes in pace show us your consistency

COOL DOWN
400m walk

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