27th November 2018
WOD WOD, November 28, 2018
Wednesday Tune up
Metcon (Calories)
Rotating EMOM 20-25 Minutes – 4-5 sets …
Minute 1 : 30 Second Assault Bike
Minute 2 : 30 Second DB Hold 55/35kg
Minute 3 : 200m
Minute 4 : 30 Second KB Rack hold 20/12kg x 2
Minute 5 : Rest
Record total Ass bike calories
RX PLUS : 65/45kg , 24/16kg
Flexibility / Mobility
B) FINISH
Extended recovery session
Foam Roll / Lacross ball / Bands / Breathing