12th November 2019
WOD WOD, November 13, 2019
MID WEEK EMOMAFY
Warm-up
Metcon (AMRAP – Reps)
EMOM 25
Min 1: 15/12 cal row/ski
Min 2 & 3: 300m Run
Min 4: 30sec Max hang squat cleans
Min 5: Rest
Min 1: 15/12 cal row/ski
Min 2 & 3: 300m Run
Min 4: 30sec Max hang squat cleans
Min 5: Rest
Rx 42.5/30
Rx+ 50/35 (minimum sets of 4)
*Score is HSC
*All start on rower
OPTIONS:
*Row/ski: drop reps to 12/9
*Run: drop distance or bike
*HSC: Reduce weight/hang power cleans ( BACK )
COOL DOWN
Extended Foam Roll !
B BB tech with hip flow between positions