WOD
Saturday 10.17.2020
POSTED ON October 17, 2020
Saturday | 10.17.2020
Saturday 10/17
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
3 Rounds
10/8 Cal. Row
10/8 Cal. Assault Bike
10 Ring Rows
10 Suitcase deadlifts (each side)
10 Push Ups
**Workout Prep**
Have athletes practice a few Rope climbs, Hit a few sandbag cleans, make sure Bar muscle ups feel good. Go over strategy on reps and always have a back up plan.
Workout: Min 15-50
* Target time each set: 7-9 minutes
* Time cap: 12 minutes
Teams of 2:
30/22 Cal. Row
30/22 Cal. Assault Bike
30 Rope Climbs
– @15:00 –
30/22 Cal. Row
30/22 Cal. Assault Bike
40 Sand Bag Cleans (150/100) (OR 80 Kettlebell Swings 70/53)
– @30:00 –
30/22 Cal. Row
30/22 Cal. Assault Bike
50 Bar Muscle Ups
* Partner 1 will start on row while partner 2 starts on Assault Bike. After both complete given amount of calories they will switch machines and complete given amount. Once both have completed each machine they will split reps up as needed (reps are total, not each)
* The Scaling aim is for athletes to workout together and split reps as close to evenly as possible.
* Scaling option
Teams of 2:
20/15 Cal. Row
20/15 Cal. Assault Bike
60 Pull Ups
– @15:00 –
20/15 Cal. Row
20/15 Cal. Assault Bike
40 Sand Bag Cleans (100/70)
– @30:00 –
20/15 Cal. Row
20/15 Cal. Assault Bike
50 Burpee Pull Ups
* Partner 1 will start on row while partner 2 starts on Assault Bike. After both complete given amount of calories they will switch machines and complete given amount. Once both have completed each machine they will split reps up as needed (reps are total, not each)
