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Tuesday, October 8, 2019

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Glycolytic (2-5 min bursts)

WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 20 sec Spiderman and Pigeon, 15 sec/arm thumb down lat str, 5 step-ups/leg, BB front rack str, 5 BB front squats, 5 BB thrusters

SOD

18min to complete

5 x 6-10 BB Inverted back rows

4 x 6-10 Ab-wheel rollouts

WOD

4 Rounds for time

400m Run (Mod: 1000m bike) (50+ 300m run/800m bike)

12 Burpee box jumps (24/20) (50+ 20/18)

15 Thrusters (95/65) (50+ 65/45)

* Athlete will take a 3 min rest after completing each round

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