7th January 2019
WOD WOD, January 8, 2019
Steam Machines
Warm-up
Metcon (AMRAP – Rounds and Reps)
In Pairs, 3 x 8 Minute AMRAPS for total rounds and reps
A1)
8/6 x Cal Ski Erg
8 x Toes 2 Bar
REST 3 Minutes
A2)
9/6 x Assault Bike
10 x Front Rack Reverse Lunge 24/16kg x 2
Rest 3 Minutes
A3)
9/7 x Cal Row
10 x DB Push Press 22.5/15kg
*Goal is to keep rounds sub 60 seconds for each buddy
T2B : Must be an unbroken set – reduce reps accordingly
Lunge : Must be unbroken – reduce load accordingly
PP Must be unbroken – Reduce load accordingly
COOL DOWN
Post WOD Recovery – 12 Minutes
3.00 x Pancake Stetch
3.00 x Banded Thread the neddle )( 90/90)
3.00 x Couch stretch per side
B) T2B progressive breakdown and playtime