WOD – Thu, Aug 11
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
1 set:
:30 bike
:10 rest
:30 lying tuck hold
:10 rest
1 set:
:30 bike
:10 rest
:30 hollow hold
:10 rest
2 sets:
:30 bike
:10 rest
:30 hollow rocks
:10 rest
STATIC STRETCHING
1:00 couch stretch (each leg)
1:00 alternating cat/cow
GHD or BB WEIGHTED SIT-UP REVIEW 8-10 Reps
Metcon
Metcon (AMRAP – Reps)
RX
EMOM 16:
Minute Odd | :30 calorie bike
Minute Even | :30 GHD or BB sit-ups 35/45
EMOM 16:
Minute Odd | :30 calorie bike
Minute Even | :30 GHD or BB sit-ups 35/45
INTERMEDIATE
EMOM 16:
Minute Odd | :30 calorie bike
Minute Even | :30 GHD or BB 15/35
BEGINNER
EMOM 16:
Minute Odd | :30 calorie bike
Minute Even | :30 sit-ups
Finisher
Metcon
On a 3:00 clock:
Max-cumulative ring support hold
– Perform 10 supermen every break.
Max-cumulative ring support hold
– Perform 10 supermen every break.
Cool Down
400-m walk
:45 scorpion stretch/side
:45 scorpion stretch/side
Lower complexity, higher effort workout.
5-9 calories on the bike for women and 7-12 calories on the bike for men.
Complete at least 8 GHD sit-ups each time.
Athletes should try to perform the same amount of reps each interval.
Athletes should push at a high intensity with the amount of rest given.