WOD – Tue, Nov 1
Warm-up
Deadlift (E2MOM
1×3 60%
1×3 70%
1×3 80%
1×3 90%
1×1 Find todays 1RM)
1×3 60%
1×3 70%
1×3 80%
1×3 90%
1×1 Find todays 1RM)
221101 WOD (Time)
RX
5 rounds for time:
24/30-cal bike (-row)
– Rest 2:00 between rounds.
– Athletes may use any bike.
INTERMEDIATE
5 rounds for time:
17/24-cal bike
– Rest 2:00 between rounds.
– Athletes may use any bike.
BEGINNER
5 rounds for time:
10/15-cal bike
– Rest 2:00 between rounds.
– Athletes may use any bike.
<h3>INTENDED STIMULUS</h3><ul><li>2:00 or faster for every round.</li><li>Use any type of bike.</li><li>Most athletes aim for 1:30.</li><li>Full sprint for as long as possible every round.</li></ul>
Finisher (Checkmark)
Accumulate:
100 GHD sit-ups
or
100 BB sit-ups 35/45 15/35
Cool Down
2 sets:
:30 cobra stretch
:30 Samson stretch/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2-3 sets:
:30 bike (slow)
:30 Samson stretch lunges
:30 BB Good morning
:30 air squats
– Rest :15 between movements.
DEADLIFT REVIEW