WOD – Sun, Oct 16
There will NOT be a 715pm Class on WEDNESDAY October 19th.
Warm-up
<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation</p><p><b>3 sets:</b><br />:30 Echo bike<br />– Rest :10<br />:30 ring row<br />– Rest :10<br />:30 hollow rock<br />– Rest :10</p><p><b>2 sets:</b><br />5/8 calorie Echo bike<br />3 weighted pull-ups<br />– Rest :30-1:00 between sets and increase the load on the second set.</p><p> </p>
Metcon (Time)
<article><h3><strong>RX</strong><br />For time:<br />21 weighted pull-ups<br />19/27 calorie Echo bike<br />15 weighted pull-ups<br />15/21 calorie Echo bike<br />9 weighted pull-ups<br />10/15 calorie Echo bike<br />– Increase pull-up weight after each round.</h3></article><article><h3><strong>INTERMEDIATE</strong><br />For time:<br />21 strict pull-ups<br />19/27 calorie Echo bike<br />15 strict pull-ups<br />15/21 calorie Echo bike<br />9 strict pull-ups<br />10/15 calorie Echo bike</h3></article><article><h3><strong>BEGINNER</strong><br />For time:<br />15 banded pull-ups<br />15/21 calorie Echo bike<br />12 banded pull-ups<br />10/15 calorie Echo bike<br />9 banded pull-ups<br />7/10 calorie Echo bike</h3></article>
Post WOD
<p><strong>5 sets:</strong><br />15 DB floor presses<br />20 banded pull a parts</p>
