WOD – Thu, Apr 27
Warm-up
SPECIFIC WARMUP
- AirBike setup, points of performance, and faults.
2 sets:
1:00 bike (easy)
– Rest :30
:40 bike (moderate)
– Rest :30
:20 bike (hard)
– Rest 1:00.
042723 WOD (Time)
RX
Every 6:00 x 5 sets:
1,600-m Echo bike
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
INTENDED STIMULUS
2:00-3:00 for most intervals.
Maintain consistent paces across all 5 rounds.
Avoid sprinting at the start and considerably slowing down in later rounds.
Treat each effort as a, “controlled sprint.”
Score is the total of all 5 sets combined.
Cool Down
Accumulate:
400-m walk
2x 1:00 couch stretch/leg
2minutes Rowing Running Biking
Over All Dynamic Body Activation
50 ft of each, then jog back:
Jog (2x)
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
10 Samson stretch lunges (jog the remaining distance)
Bear crawl
Backward bear crawl