13th July 2020
WOD WOD, July 14, 2020
Tuesday
Warm-up
Metcon (Weight)
Part A – Prep work
5x 20sec on/40sec off
5x 20sec on/40sec off
20sec FR KB hold w/ a partner
(partner A goes at the 0:00,
(partner B goes at the 0:30)
Metcon (Time)
Part B – With a partner
0-10min – 8min cap
100/80cal Row
0-10min – 8min cap
100/80cal Row
Metcon (Time)
With your partner still…
10-20min – 8min cap
100/80 Burpee box jump overs
10-20min – 8min cap
100/80 Burpee box jump overs
Metcon (AMRAP – Reps)
20mins – E30sec x5mins
1-3 Strict pull ups (by yourself)
1-3 Strict pull ups (by yourself)
Core / Stability
Part C – Post WOD Midline (9min)
3 sets
20sec side plank R
10sec rest
20sec side pank L
10sec rest
20sec FR hold R
10sec rest
20sec FR hold L
1:10sec rest
Partner 1: row
Partner 2: plank