24th September 2019
WOD WOD, September 25, 2019
“Nitrous”
Accessory
Metcon (Time)
"Nitrous" – Invictus Benchmark
For Time:
1000m Row
50 Thrusters
Rx 42.5/30
No time cap 🙂
*Start new wave every 6mins
*Lots of encouragement for wave 2 finishers 🙂
OPTIONS:
BB : Reduce Load , or for those battling with mobility double KB
E2M x6
Set 1 & 2: Double KB Farmer hold lunges
Set 3 & 4: Double KB FR lunges
Set 5 & 6: SA OH lunges (up 1 arm, back the other)
*From Rig to rower and back
*After each set complete 5 Tempo ring rows
*Change weights up or down as needed