WOD – Thu, Dec 29
Warm-up
221229 WOD (Calories)
RX
EMOM 5:
:30 max calorie row/bike/erg
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
<h3>INTENDED STIMULUS</h3><ul><li>Interval rowing/bike/ergworkout.</li><li>Score is the total calories rowed across the 20:00.</li><li>250/200+ total calories. Advanced athletes should push over 300 calories.</li><li>Keep stroke rate higher than normal.</li></ul>
FINNISHER (Checkmark)
Every 2:00 x 4 sets:
1-5 muscle-ups-C2Bar-pull up w/dips
– On the 4th set, perform AMRAP until failure.
Cool Down
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
10 alternating elbow to insteps
50-ft. jog
10 alternating hamstring scoop stretch
50-ft. jog
20 air squats
100-ft. jog
20 hand-release push-ups
100-ft. jog
30 jumping jacks
150-ft. jog
30 mountain climbers
150-ft. jog
40 high knees
200-ft. jog
40 butt kickers
200-ft. jog
ROWING WARM-UP
EMOM 6:
– Row for :35 each minute and rest for :25.