Nov 7, 2018

 

a) WARM UP:

8 Minutes For Quality

  • 10 Situps
  • 10 Shuttle Runs
  • 10 Calories on Rower or bike (Gradually pick up speed)
b) STRENGTH:

4 Rounds:

  • 1 Minute Hollow Hold (accumulated)
  • 20 v-ups
c) WOD:

Air assault bike warm up — what an all out effort looks like

  • Sprint 5 Cals

EVERY 5 MINUTES FOR 6 ROUNDS: 

  • 20 Calories ALL OUT on the air assault Bike

** Do not take this lightly. This is an all out effort and makes 50 cals for time seem like a cake walk**

d) After party skill development:

Alternating EMOM For 8 Minutes: 

  • 30ft Handstand Walk
  • 0:30 Plank (weighted if you can)
Posted in WOD