21st January 2019
WOD WOD, January 22, 2019
Going the distance…
Warm-up
Metcon (AMRAP – Rounds and Reps)
In Teams of 3 – Enduro WOD
AMRAP in 25 Minutes
1200m Run shared
300m Farmers Carry 24/16kg x 2 – 100m each
120/100 x Cal Assault Bike
300m KB Front Rack Carry 24/16kg x 2 – 100m each
120/100 x Cal Row
30m Handstand Walk ( 10m Each )
OPTIONS:
KB : Reduce Load
HS Walk : 9 x Wall Walks ( 3 x Wall Walks Each )
Gymnastics
10 Minute open cap :
Develop kipping pull up efficiency
*No more then sets of 5 reps for maximum quality
*Plenty of Rest
*Select a rep range which allows for linking of reps and skill transfer
ie :
Butterfly
Kipping Chest 2 bar
Kipping Chin over bar
Kip swings
30 second band pull aparts
30 second Push Up shoulder taps
30 Seconds t spine rotations ( 15/15 )
X2 Sets
b) In teams of 3.
200m run
Bike
Row