1st June 2020
WOD WOD, June 2, 2020
Tuesday
Warm-up
Metcon (Time)
EMOM x 20
Minute 1 : 50 Second machine @ sustain
Minute 2 : 30 sec SA KB FR hold L
Minute 3 : 150m run
Minute 4 : 30 sec SA KB FR hold R
Rx 24/16
*Choose machine and stay on it
*Score = sustained pace, if you don’t repeat it you don’t score it
Bike : RPM
Ski : /500m
Row: /500m
*Score = sustained pace, if you don’t repeat it you don’t score it
Bike : RPM
Ski : /500m
Row: /500m
Metcon
"Durante Core"
5 Sets
10 Hollow Rocks / Flutter kicks
10 VUps / SL V Ups
10 Tuck Ups / Heel Taps
10 Second Hollow Hold / Tuck Hold
REST 1 Minute
1 – 45sec machine
2- 30sec plank
3- 100m Jog
4- 30sec tuck hold (on floor)