8th January 2020

WOD WOD, January 9, 2020

Thursday EMOMIN
BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL

Warm-up
A) Ido Hip Flow
B) EMOM x 8 mins @30/30
1. Ski
2. BW Reverse lunges
3. Bike
4. Stationary Farmers hold
Metcon
EMOM x 20 Minutes ( 4 sets )

Min 1 : 40 Second ski erg @ Sustain
Min 2 : 12 x Alt DB FR reverse lunges ( 6/6 )
Min 3 : @Sustain
Min 4 : 100m KB Farmers Carry
Min 5 : 40m recovery walk

Rx 22.5/15kg x 1 ( change shoulder @ 6 reps )
24/16 kg KB x 2
*All to start @ ski
*NO SCORING TODAY. PICK A PACE AND HOLD IT / NO SPRINTING- THE GOAL IS TOO MOVE

OPTIONS:
DB : Reduce load / BW
KB : Reduce Load

Post WOD PUMP
POST WOD PUMP- 5 mins

20 – second bent over row fast
20 – second hold
20 – second bent over row slow
x 5 sets @ 10/5kg

EXTRA CREDIT
Remainder of session stretch

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