WOD – Thu, Jun 26
Intent
Metcon (Checkmark)
General (0:00–10:00)
2 rounds:
- 200m jog
- 10 Sit-Ups
- 10 Plank Shoulder Taps
- 10 Air Squats
Specific (10:00–20:00):
2 rounds:
- 10 TTB or hanging knees
- 8 burpees
- 200m run
Primer: 1 round @80%
Conditioning (Time)
(22:00–44:00):
Every 3:00 × 6 Rounds:
- 200m Run
- 15 Toes to Bar
- 12 Burpees
Target: 1:45–2:15, cap at 2:30
*Score is slowest round
Intermediate: hanging knee raise + step/modified burpees
Baseline: 100m run, 15 sit/v-ups, 8 burpees to touch
Cool Down (Checkmark)
(45:00–55:00):
2 rounds:
- 10 Knees Over Toes Lunges
- 15 Banded Lat Pulldowns
- 10 GHD Sit-Ups or weighted sit-ups
Today we get after the body weight gymnastics under breathing duress. Today is similar to yesterday but working on completely different aspects of our fitness. Be smooth on the run, be consistent on the body weight work and break the work up in a wise way to keep moving through all 6 intervals. Short bursts to build engine, core, recovery under fatigue. Scale reps for 2:15–round completion.