Workout of the Day

WOD = 7R

90s on, 90s off

-15/12 cal bike

-Max burpee box jumps in remaining time

WOD = 5 Rounds

– row 500m for time

– Rest 4 min

Give each row your maximal effort.

Aim for efficient and powerful strokes.

Focus on posture

WOD 1= Establish a 1RM Back squat

Suggested work up to 98% of your recorded 1 RM and hit singles for the rest of the time as form and fitness allow.  Rest enough to fully recover between sets, but not so long that you get cold. If you have no idea, then try hit a lift every 2.5 minutes or sooner.

WOD 2= wellness = GB single leg squat

Class goal is Preparatory Element 8

Teams of 2. One works, one rests. Divide work as you see fit.

2 rounds of:

4 min AMARAP:

-20 KB Swings 53/35

-2 Rope Climb

rest 1 min

4 min AMRAP:

-Max Cal Erg, must switch every 10 cal

The erg preference is for airdyne, but use rowers if the class is large

Rest 1 min

4 min AMRAP:

-20 Partner Wall Balls 20/14

-60 DU’s

Rest 1 min

4 min AMRAP:

-20 T2B

-30 Goblet Squats 50/35

Rest 1 min

Rope climb Scaling:

-Legless V or L-sit rope climb

-Legless rope climb

-Rope climb with feet

-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.

-Ring row: 10 ring rows = 1 rope climb