29th June 2020
WOD WOD, June 30, 2020
Tuesday
Warm-up
5 min full body, get into skill
Metcon
Part A -Pre WOD Skill
Rotating EMOM x 16 Minutes
Rotating EMOM x 16 Minutes
1. Rope Climb variation : Legless / W/legs / Seated practice
2. FULL REST
3. Handstand Walk / Wall Walk
4. FULL REST
*Spend the full minute working on skill, recover well in rest
**Split up into small groups to allow for solid coaching each min
**Split up into small groups to allow for solid coaching each min
Metcon (Time)
Part B ) Buddy Bangaaaaa
4 RFT ( 2 Rounds each )
250/200m Row
15 x KB Swings
25 x Burpees / 20 Nurpees
15 x KB Swings
250/200m Row
Rx :24/16kg
Rx + 32/20kg **Must be unbroken
*Can record individual rounds…sub 4?
**Rounds capped @ 5 minutes ( tight )
**Rounds capped @ 5 minutes ( tight )