WOD – Thu, Jul 9
Intent
Engine 45/Flow or Go (Time)
Warm Up
2 Rounds:
4/3 Bike Calories
4/3 Ski
4/3 Row
Flow or Go:
10/8 Row Calories
10/8 Ski
10/8 Bike
20/15 Row Calories
20/15 Ski
20/15 Bike
30/24 Row Calories
30/24 Ski
30/24 Bike
20/15 Row Calories
20/15 Ski
20/15 Bike
10/8 Row Calories
10/8 Ski
10/8 Bike
Continue…in pyramid pattern as far as possible!
Time Cap: 30:00
Then
3:00 Recovery Walk
2:00 Max Distance Farmers Carry (50/35lb.)
Today is a flow or go!
All of these modalities have no muscle destruction, just some simple blood flow if you want to take it easy. Yet, this combo can pack a mean conditioning punch if you choose to lean into this and really push the threshold!
This is an Engine45 workout and an example of the premise of this class. The workouts vary, just like the WOD, but they are biased toward lighter loads, basic movements and aerobic conditioning.