27th March 2019
WOD WOD, March 28, 2019
Party Pump
Gymnastics
Metcon
Conditioning
EMOM 20
Minute 1 : 15/12 x cal bike
Minute 2 : 40 Second DB Hold 55/35kg
Minute 3 : 15/12 x Cal ski or row
Minute 4 : 200m Run
Minute 5 : Rest
Every 90 Seconds x 7 sets
Choose 1 : ( 30 on / 60 off )
A) 1-3 x Ring Muscle Ups + 10 Second support
B) 1-5 x Ring Dips + 10 Second Support
C) 1-5 x Ring Push Ups + 10 Second Support
D) 1-5 x Push Ups + 10 Second Support
All reps are for quality