WOD – Sat, Jun 7
Intent
Warm Up (Checkmark)
(0-18:00)
200m Run
________
25ft. Bear crawl
25ft. Backward bear crawl
25ft. Lateral bear crawl right
25ft. Lateral bear crawl left
2 rounds
_________
5 HIp down push up
5 Push Up
5 Burpee
5 Broad jump (moderate distance)
3 Broad jump max distance each jump
25ft. Burpee broad jump practice
________
:20 Echo bike (moderate pace)
:20 Echo bike (fast pace, not sprint)
:20 practice pace of workout pace goal
Conditioning (Time)
RXConditioning: (20:00-55:00)
500/450 Cal Echo Bike for time.
*Burpee Broad jump 50ft.
+
200m Run
Time cap: 35:00
Intermediate:
450/400 Cal Echo Bike for time.
*Burpee Broad jump 25ft.
+
200m Run
Baseline:
200/150 Cal Echo Bike for time.
*Burpee + Walk 3 steps x 50ft. (Approx 7-8 burpees)
Cool Down (Checkmark)
(56:00-60:00)
400m cool down walk as a group!
Rev your engines today! The cardio will be put to the test. In the partner style workout we are splitting the calories needed to finish however you want. However, you must complete burpee broad jumps and the 200m run prior to swapping roles with your partner. So yes, both athletes are working at the same time, one is on the bike and the other is working toward giving them a rest on the bike. The workout ends when you complete the assigned number of calories. If you are pushing the movements off the bike we should be setting general expectations to rotate every 2:00 or so!