23rd September 2019
WOD WOD, September 24, 2019
Breath / Carry / Crawl
Metcon (Calories)
Teams of 3 : 2 x 12 Minute AMRAPS
A1) AMRAP in 12
Calorie Assault bike
*Each player leaves on the minute – gets 4 efforts each of 45 seconds
*In rest : 40m bear crawl
A2) AMRAP in 12
Ski Erg for cals
*Each player leaves on the minute – gets 4 efforts each of 45 seconds
*In rest : 40m Farmers Carry crawl
*Score equals both machines combined calories
GOAL : SUSTAINABLE EFFORTS
Sustain : Pick an RPM / Split and hold ie:
I will aim for 75rpm bike / 1500c/ph ski
Accessory
10 Gorilla Row’s
10 Pallof press (5/5)
10 Push up
10 SL glute bridge (5/5)