9th November 2019
WOD WOD, November 10, 2019
Sustainable Sunday
Back on the sustain train we go
Metcon (Calories)
For total sustained calories on the Assault bike
10 sets of :
45 seconds work
2:15 Minutes Rest
*As per FB post 2 weeks ago – stick to same RPM for the entirety of all sets . I held 80 RPM – the last 15 seconds of each round should be where you start to feel the need to hold on
*7/10 level of hardness
Accessory
Finisher
"Hinshaw Lactate tolerance test" x 5 mins
20-second BUMPER plate Bent over row – FAST
20 Second Hold
20 Second BUMPER plate bent over row – SLOW
x 5
