The objective of today is Low intensity steady state cardiovascular conditioning. Keep the intensity between 60-70% of max heart rate. This is a pace that you could hold for hours without stopping You should be able to manage a (talking) conversation while doing this WOD
WOD = 50 min AMRAP:
-50 cal Row
-60 cal bike erg
-50 cal ski
-1600m Jog
The Ski and jog are optional. Pick whatever set of movements you will like, and rotate through them for 50 minutes.
For total time:
-15 front squats
-30 toes-to-bars
-15 thrusters
-Rest 1 minute
-15 front squats
-30 chest-to-bar pull-ups
-15 thrusters
-Rest 1 minute
-15 front squats
-30 bar muscle-ups
-15 thrusters
5 rounds for time of:
-50 double-unders
-20 sumo deadlift high pulls up to 55/75
-12 GHD Oblique side bends (6 each side)
-20/15-cal. row
WOD 1
Bench press
7-5-4-3-3 Get as heavy as is reasonable for you
WOD 2 = 5 rounds
-10 bench press
-25/20 calorie row
Complete each round on a 5:00 Timer
Choose a weight on bench press you expect to be able to maintain 10 consecutive reps. Adjust as necessary. Sprint the row!
-10 dumbbell snatches
-15 burpee box jump-overs
-20 dumbbell snatches
-15 burpee box jump-overs
-30 dumbbell snatches
-15 burpee box jump-overs
-40 dumbbell snatches
-15 burpee box jump-overs
-50 dumbbell snatches
-15 burpee box jump-overs