WOD – Thu, Jul 20
Warm Up
072023 WOD (Calories)
Complete the following for Cals
10 Minute Row
15 T2Bar/ K290
10 Minute Ski Erg
20 Wall Ball shots 20/14 14/10 10/6
10 Minute Bike
15 T2Bar/ K290
INTENDED STIMULUS
Zone 2 cardio maintaining 60-70% output.
Go unbroken on T2Bar and wall ball or fewest breaks
Cool Down
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
WEEKS FOCUS IS INTENSITY WITH MECHANICS, 1 EXCELLENT REP AT A TIME!
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Coaches Choice