Tuesday WOD


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Tuesday WOD

 Fitness
 A. EMOM x 10 Min: 1-3 Perfect reps of your chosen Upper Body Skill. Want 3-6 More than Friday
 B. EMOM x 10 Min : 
odd: 3 Pos Squat Clean - Tech load
even : 30 Sec DU 
 +
 30 Min @ 75% effort:
 300 Meter Bike
10 Alt TGU 
 100 M Farmers Carry 
1 min Side plank ( 30 sec L/R)
+
 Midline:
3 sets:
5 Alligator Rolls 
 15 Side plank Reach Through L
15 Side plank Reach Through R


Performance

''THE SUSTAIN TRAIN''
A Row 500 Meters @ Exact same pace as last week x 6
rest 2.30 Min between sets
Rest 5 min between B and C
B.Ski 500 Meters @ Exact Same pace as last week x 6
rest 2.30 min between sets
+
Midline:
3 sets:
5 Alligator Rolls 
15 Side plank Reach Through L
15 Side plank Reach Through R


Notes: 
- First two weeks have been EXCELLENT>>> stay on point 
- USE last weeks numbers as guide and stay here or go up only 1 second MAX on the dialed sets you did last week.


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