12th January 2020

WOD WOD, January 13, 2020

Monday Mashin

Warm-up
3 rounds
100m jog
TTB progression – scap pull up/kip/kipping leg raise
20sec plank
Metcon (10 Rounds for reps)
E2M x10 (total)

Alt between

a)
100m run + 9 TTB (aim for unbroken)

b)
100m run + 9 Burpees

*TTB & Burpees reduce by 1 each round (9-8-7-6-5)

OPTIONS:

Run: Row same distance
TTB: Straight leg raise/kipping knee raise/V-up/Sit up
Burpee: Nurpee

Accessory
Ball Relay

Teams of 3
5 Sets/15mins (for quality NOT time)

30m Deadball bearhug carry
30m Medball pec walk

(up & back long ways in the gym)

INTO

Post WOD Midline

15sec on/15sec off x8 (4 each side)
Alt btw Side planks

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