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Monday 17/02/20

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

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