5th November 2018
WOD WOD, November 6, 2018
A Salty TABATA
Warm-up
Metcon (AMRAP – Reps)
TABATA GRUNT WORK
1) Assault Bike ( cals )
REST 2 MINUTES
2) Burpee Box Jump 24/20"
REST 2 MINUTES
3) ROW ( cals )
REST 2 MINUTES
4) Deadball over shoulder 55/35kg
REST 4 MINUTES
5) Hollow Hold / Tuck Hold ( All together )
*Score equals total reps of all 4 individual TABATAS
*Start players at diff stations ( up to 7 per station)
RX PLUS :
65/45kg DB
OPTIONS
BBJ : Nurpee / Step up
DB : Reduce Load
COOL DOWN
Foam Roll / Lacross ball
B) WOD run through
45 / 15 x 5 stations
Bike
Step Ups
Row
DB Hold
Banded Monster walks