WOD
Thursday 09.03.2020
POSTED ON September 2, 2020
Thursday | 09.03.2020
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
10 alt v-ups (each side)
30 sec easy bike
10 jumping squats
30 sec easy row
5 wall ball push-press throws to wall
**Workout Prep**
2 sets
Set 1:
10 Kips + 5 T2B
10 Cal. Assault Bike
Set 2:
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Balls
10 Cal. Row
Workout: Min 15-50
For time:
75 Toes to bar
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike. Start with Assault Bike
-rest 2:00-
75 Wall Ball (30/20) OR 100 Wall Ball (20/14)
*Every 2 Minute on the Minute
15/12 Row Start with Row
*adjust calories on assault bike and row so athlete’s have 1:00 to work on movements
* The Scaling aim is for athletes is for athletes to finish the amount of calories under a minute and be able to maintain consistent reps.
* Scaling option
For time:
60 Knees to chest
*Every 2 Minute on the Minute
12/10 Calorie Assault Bike. Start with Assault Bike
-rest 2:00-
60 Wall Ball (20/14) OR 75 Wall Ball (14/10)
*Every 2 Minute on the Minute
12/10 Row Start with Row
*adjust calories on assault bike and ski so athlete’s have 1:00 to work on movements
