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Thursday 1st March 2018

March 1, 2018Ness

Training WOD:

A) 7min to build to EMOM back squat  weight

10min EMOM Pause back squat (3sec hold in bottom) for 3 reps every minute

B)Gymnastic Holds EMOM 5 Rds cycle through the 3 movements
20/20 work to rest
1) 20sec active hang in hollow
2) 20sec ring pushup support
3) 20sec superman hold with PVC

Set clock for 15 rds of 40 sec (Total 10 mins)

If you can’t hold 20sec split to 2x 10sec

 

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