22-09-2020
Weekly Special : Capacity Intervall

Skill
Metcon (Calories)
Practise rowing technik
15-35Teams of 2/ Partner 1 do whole intervall
before Change with Partner 2
Intervall 1: 4x 10 sec. on / 10 sec. Off
Intervall 2: 20 sec. On/20 sec. Off
Intervall 3: 30 sec. On/ 30 sec. Off
Bike Group of 6& Row Group of 6
Change Groups after all Intervalls
Go all out

Metcon
EMOM 15 (Weight)
EMOM 15
3 C&J 40/30
6 Burpees
3 Thrusters

WOD WOD, 22. September 2020