Workout of the Day

Seven 2-minute rounds of: -20-cal. Airdyne -Max rep GHD sit-ups

There is no rest between rounds.

Scaling The airdyne portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed.

Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option Seven 2-minute rounds of: -16-cal. airdyne -Max rep GHD sit-ups, to parallel There is no rest between rounds.

Beginner Option Five 2-minute rounds of: -12-cal. airdyne -Max rep hollow rocks

Teams of 2. 1 work/1 rest.

3 Burpee buy in every time you switch. -4000m Row -50 Pull-Ups -10 Thrusters 135/95 -3000m Row -40 Pull-ups -10 Thrusters -2000m Row -30 Pull-ups -10 Thrusters -1000m Row -20 Pull-ups -10 Thrusters – 3 min plank hold. both complete 3 penalty burpees every time you switch

WOD For time: -400-meter run -100-meter farmers carry, 70/53 -800-meter run -100-meter farmers carry, 70/53 -400-meter run

WOD=Back squat 10 sets of 2 reps

Today we are aiming to keep the lower back in alignment. If you have a “butt wink” then Don’t go to the bottom of the squat. Rather, stop anywhere that hips are below knees, and we’ll work on getting more depth as load gets heavier

Scaling Athletes at all skill levels should perform doubles.

Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

1. Thoracic Bridge Series