WOD
Wednesday 11.18.2020
POSTED ON November 17, 2020
Wednesday | 11.18.2020
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 scap pullups
5 up-downs
5 cat/cows
5 plank shoulder taps (each side)
Workout: 15:00 – 40:00
**2. Workout Prep**
2 Sets
200m Bike Erg (workout pace)
3 Burpee Pull Ups (work on consistent hand placement)
WOD:
* Target time: 13-15 minutes
* Time cap: 20 minutes
For Time:
440-meter bike sprint (OR 15/12 Calorie Assault bike OR 600/500m Standing Bike Erg)
10-9-8-7-6-5-4-3-2-1
Burpee Pull Up
* The Scaling aim is for athletes to maintain good output on the bike erg and non-stop movement on the burpee pull ups.
* Scaling option 1
For Time:
350-meter bike sprint (OR 12/10 Calorie Assault bike OR 500/400m Standing Bike Erg)
10-9-8-7-6-5-4-3-2-1
Burpee Jumping Pull Up
* Scaling option 2
For Time:
12/10 Calorie Assault bike OR 200/175m Row
10-9-8-7-6-5-4-3-2-1
Up Down + Ring Row
Cooldown: 40:00 – 43:00
Cleanup: 43:00 – 45:00
Accessory: 45:00 – 60:00
3 sets (PVC or Empty Barbell)
– Burgener Warm Up (clean)
– Skill Transfer (Front Squat)
