7th January 2019

WOD WOD, January 8, 2019

Steam Machines

Warm-up
A) Machine intervals + flow
B) T2B progressive breakdown and playtime
Metcon (AMRAP – Rounds and Reps)
In Pairs, 3 x 8 Minute AMRAPS for total rounds and reps

A1)

8/6 x Cal Ski Erg
8 x Toes 2 Bar

REST 3 Minutes

A2)

9/6 x Assault Bike
10 x Front Rack Reverse Lunge 24/16kg x 2

Rest 3 Minutes

A3)

9/7 x Cal Row
10 x DB Push Press 22.5/15kg

*Goal is to keep rounds sub 60 seconds for each buddy

T2B : Must be an unbroken set – reduce reps accordingly
Lunge : Must be unbroken – reduce load accordingly
PP Must be unbroken – Reduce load accordingly

COOL DOWN
Post WOD Recovery – 12 Minutes

3.00 x Pancake Stetch
3.00 x Banded Thread the neddle )( 90/90)
3.00 x Couch stretch per side

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