20th January 2020
WOD WOD, January 21, 2020
The Long Game
Warm-up
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
10m x Pause Baby crawl
10m x Gymnastics style bear crawl
30-second reverse grip passive hang
B) TGU tech