8th July 2019

WOD WOD, July 9, 2019

Man v Machine

Metcon (AMRAP – Reps)
EMOM x 24 : 4 Sets

30 Seconds work / 30 Seconds rest

Min 1 : # cal bike
Min 2 : max dubz in 30
Min 3 : # cal Row
Min 4 : 12 x DB box Step Overs
Min 5 : # cal ski
Min 6 : 30 Second KB Rack Hold

DB : 22.5/15kg x 3
KB : 24/16kg x 2
Box 20"

* Test your self with sustained efforts on each machine 😉

*Score total Dubz

Accessory
Post WOD accessory / mid line

A) Hindshaw lactate tolerance workout:

5 rounds
20 second bent over row fast
20 second uprght static hold with plate
20 second bent over row slow
no rest
*10/5kg max

INTO

EMOM 5 :

40/ 20 Plank

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