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27th June 2020

WOD WOD, June 28, 2020

Sunday Funday : IWT ( Interval weight training )
Looks can be deceiving! Power Endurance Intervals aint no joke….Big OOOFt indeed crew, les have some fun!

Warm-up
2 Sets w/buddy

P1 :
90 Sec Machine increasing in pace/ round
P2:
R1 : 5 x Inchworm walk outs / 5 x Nurpees
R2: 5 x Prisoner RDL / 10 x Glute Bridge

Metcon (Calories)
Block A) :

2 Minutes on / 2 Minutes off x 3 sets:

6 x Deadball 2 Shoulder 65/45kg
Max Calories bike in time remaining

REST 4 Minutes

Block B) :

2 Minutes on / 2 Minutes off x 3 sets:

6-8 x Alt Single Arm Devil Press 22.5/15kg
Max Calories Ski erg in time remaining

*Bike / Ski Efforts: Aim to push hard, but, leave enough in the tank to sustain power output for the duration of the interval

**DB/DP: Choose a tough load, however, do not get bogged down on the reps, these are high output intervals so we need to move swiftly.

***Score = Total cals both machines

Accessory
Part B – Post WOD Accessories

2 Sets
8/side Tall kneeling Palof Press 3111
30sec /side SA KB FR carry
30 sec FLR
REST 60

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