4th September 2019
WOD WOD, September 5, 2019
Mean Machines
*If 13.2 has rocked you, chill Winston. Rest is OK… or come in and just move 🙂
Warm-up
EMOM 10 ( 40 seconds )
1) Side plank R
2) Ski
3) Side plank L
4) Bike
5) Dead hang
1) Side plank R
2) Ski
3) Side plank L
4) Bike
5) Dead hang
Metcon (Calories)
Old Fashion EMOM
EMOM 20:
1) KB FR hold 2×20/12
2) Cal Ski
3) DBall hold 55/35
4) Cal Bike
5) Max L-hang/Knee raise hold
*30sec for holds
*40sec for machine
*Score is cals on ski + Bike
Post WOD PUMP
3sets/10mins w/ a buddy
10 DB Floor press
20sec Hollow hold
10 DB Floor press
20sec Hollow hold
