8th October 2018
WOD WOD, October 9, 2018
Tuesday Tickla
First day on the 3.0 ropes… shes a big girl wowee
Warm-up
A) Quad Roll x 3 mins per side
B) Banded hips x 2 mins per side
C) EMOM x 5 Minutes playing with conditioning movements
B) Banded hips x 2 mins per side
C) EMOM x 5 Minutes playing with conditioning movements
Metcon (Calories)
EMOM conditioning
ROTATING EMOM 24 Minutes ( 4 Sets )
ROTATING EMOM 24 Minutes ( 4 Sets )
Minute 1 : 15 Second Assault bike sprint
Minute 2 : 12 x D/B Push Press – 22.5/15kg
Minute 3 : 30 Second row sprint
Minute 4 : 1 x Rope Climb AHAP ( keep it safe )
Minute 5 : 30 Second Deadball Hold @ belly 55/35kg or less
Minute 6 : REST
RECORD Cals of bike / row
RX PLUS : 65/45kg ball
OPTIONS:
D/B : reduce load
Rope : as high as feeling confident
DB : reduce laod
Core / Stability
Midline
Tabata 1 : Hollow hold / tuck hold
8 rounds:
10 seconds extended hollow
10 seconds tuck hold
10 second rest
If time permits:
TABATA Plank hold
8 x 20 / 10 " Plank
