12th August 2019

WOD WOD, August 13, 2019

Sustain is the aim

Warm-up
A) Banded Lats x 2 Mins
B) WOD simulation x 2 sets ( 30/30 )
30s Ring Row
30s side plank L
30s side plank R
30-second ski
30s scap Push up
Metcon (AMRAP – Reps)
Sustained Conditioning

30 second Strict Pull up
30 second rest
30 second KB rack hold
30 second rest
30 second ski erg
30 second rest
30 second hollow hold
30 second rest

x 6 rounds ( 24 minutes )

Score= Cals + PU’s

RX : KB : 24/16 x 2

OPTIONS:

Strict Pull Ups : Banded / Ring Rows

COOL DOWN
Squat Recovery – Post wod

Buddy Quad Smash
Banded Hips
Couch Stretch

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