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WOD – Wed, Jun 28
No YOGA/ROM WOD on Saturday July 1st.

Warm Up

3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation

2 set:
10 alternating spiderman stretches
5 push-ups to down dog
10 air squats, slow and controlled
5 push-ups to down dog
10 reverse lunges
5 push-ups to down dog
10 jumping air squats

TURKISH GET UP
KB 3×3 Each side
Increase weight Only with good mechanics

WOD PREP

1 round on machine of choice:
:30 slow
:30 pick up the pace
:30 fast

CONDITIONING CHALLENGE //BENCHMARK (Distance)
RX
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
 
INTERMEDIATE/Beginner
Same as RX’d

INTENDED STIMULUS

  • Retest from June 5, 2023.
  • Calories will depend on the chosen machine relative to the athlete.
  • This test day should still be an all-out effort. No sandbagging.
  • Record score to compare to the previous test.

Cool Down

Accumulate:2 sets
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves