Monday 17/02/20
A. WARM-UP x3
-x20 arm hugs
-x10 downward dog to cobra
-x10 yoga plex
-x10 squats
-x5 tuck jumps
B. EMOM FOR 6MINS
min1: 30sec headstand hold
min2: 30sec nose2wall hold
C. PARTNER WOD – FOR TIME
1500m row
40 HSPUs
30 power cleans (Rx: 60/40kg, Sc: 40/25kg, Beg: 25/17kg)
60 box jumps
30 power cleans
40 HSPUs
3km bike (1.9miles)
Time cap: 30mins
**half start with bike half with row and finish the opposite
METCON
A. WARM-UP x3
-x20 arm hugs
-x10 downward dog to cobra
-x10 yoga plex
-x10 squats
B. EMOM FOR 6MINS
min1: 40sec plank
min2: 30 elbow jacks
C. E2M FOR 20MINS
set1: 10cal row + x5+x5 one arm DB hang clean and push press
set2: 7cal bike + x5+x5 one arm DB hang clean and push press