12th June 2018
WOD WOD, June 13, 2018
Sir mixalot
Warm-up
Kelbs / Jenn Freestyle flow
Metcon (Calories)
In Teams of 3 , 7 Rounds each for time:
30 Second Assault bike
90 second Rest
* In Rest period, perform 20m Dead ball bear hug carry 55/35kg
P1 : 30 Seconds
P2 : 30 Seconds
P3 : 30 Seconds
REST 30 ( or remainder of 2 minute block )
REPEAT for 7 efforts each
Record team cals at completion of workout
RX PLUS : 65/45kg
TABATA AB MAT SITUP (AMRAP – Reps)
FFS weekly challenge:
8 x 20/10
Ab mat sit up
*Hands must touch floor behind head, floor in front of feet
Metcon
TABATA Plank
8 x 20/10
Plank hold, add load if neccessary
