26th September 2018
WOD WOD, September 27, 2018
The oldest of school engine builder
Last Rope Climbs a Francisco street 🙂
Metcon
Engine Day ( Last time on ropes )
Rotating EMOM x 20 : 4 Sets
Minute 1 : 18/15 x Cal Row
Minute 2 : 15/12 x Cal Bike
Minute 3 : 2 x Rope Climbs
Minute 4 : 200m Run
Minute 5 : REST
Rope Option: Peg Board / Ring Muscle up
OPTIONS:
15/12 x Cal Row
12/9 x Cal bike
1 x Rope / 3 x Floor Pulls
100m Run
Gymnastics
Finisher : Handstand Play
Kick up drills – fingers n palms
Scale
Box 180 degree turns
