4th November 2019

WOD WOD, November 5, 2019

Man V Machine V2

Warm-up
A) Extended Couch stretch high/low
A) Machines 5 x 30/30
B) Rope climb tech 5 – 10 minute playing with footwork
Metcon (AMRAP – Reps)
In Teams of 3 / AMRAP in 27

150/120 x Cal Bike
300m KB Farmers Carry
150/120 x Cal Ski or Row
300m KB Front Rack Carry
15 x Rope Climbs

RX : 20/12kg KB x 2, Rope too Roof

Machines :

*NO SPRINTING , stay on a little longer @ below maximum effort
*KB : Walk together changing out every 100m
*Rope : 1 for 1 for 1

OPTIONS:

Rope : AHAP / 3 x "Jump pull and lowers’
KB : Reduce Load

COOL DOWN
Foam Roll

  • SHARE
  • TWEET
  • PIN

THE CHAMBER JOURNAL