21st October 2019
WOD WOD, October 22, 2019
The Rebuild
Accessory
Metcon (Calories)
PART C ) EMOM 16-20 Minutes
Minute 1 : 50 second Ass bike / ski for cals ( Hold pace )
Minute 2: 12 x DB push Press
Minute 3: 10-15 x Kipping Pull Ups
Minute 4 : Rest
Rx : 22.5/15kg x 2
*Score equals total cals bike / ski
*All waves to start on the bike /ski
OPTIONS:
DB : Reduce Load
PU : 30-40 Seconds accumulated reps / Jumping
5 x Sumo stance inchworm walkouts
10 x Alternating spiderman lunges + rotations
PART B) Midline stamina – Continuous 12-15 minutes
10 x Double KB Sit up into Z press ( scale to sit up )
20 x Second Hollow Hold
20 x Second side plank per side
30m x KB SA FR Carry P/side ( 30 out / 30 back )
*Buddy up, M4M for quality