22nd July 2019
WOD WOD, July 23, 2019
Machines n Midlines
Warm-up
Metcon (Calories)
Teams of 2:
AMRAP 10
Person 1: 50sec bike
Person 2: 12 sit ups
3min rest
AMRAP 10
Person 1: 50sec Row
Person 2: 20sec Hollow hold
*Score equals combined calories both machines
Post WOD PUMP
3 x 8 DB bicep Curl P/side
3 x 15 Banded Tricep Push Down
3 x 8 Strict knee Raise
3 x 15 Banded Tricep Push Down
3 x 8 Strict knee Raise
*Buddy Up 1 work 1 rest
B) Machine Flow