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28th February 2019

WOD WOD, March 1, 2019

THE EMOM LYFE

Metcon (Weight)
Gymnastics strength

Every 2MOM x 7 Sets

Weighted Pull Ups

*Body weight / Banded

As per dips yesterday – record total load over 7 sets

Metcon (AMRAP – Reps)
Old Scholl Friday EMOM

EMOM :40/20 x 15 Minutes 3 sets

Minute 1 : Max Cal Row
Minute 2: Alt DB hang clean and Jerk 22.5/15kg
Minute 3 : Jumping lunges
Minue 4: Rack Hold 24/16kg x 2
Minute 5 : REST

Score equals total cal / lunge / DB

DB : Reduce Load
Lunges : Standard

Extended Stretch

COOL DOWN
Big ol stretch with coach

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