20th May 2019
WOD WOD, May 21, 2019
Strength and Conditioning
Get Strong + Breath Heavy !
Warm-up
2 rounds – pairs on rower/bike:
1- 1min Row
2- Glute activation (30/30)
*each change perform 5 air squats
Back Squat (Weight)
Every 3mins:
1×6 @ 50%
1×5 @ 60%
1×4 @ 70%
4×6 @ 75% ( No load change )
Metcon (Time)
Rowing conditioning
Male : 50-35-20cal
Female : 40-25-15cal
*all out efforts
*Teams of 3 on the rower, rotate through
COOL DOWN
Get on the wall , couch stretch / pigeon pose
