WOD
Wednesday 02.24.2021
POSTED ON February 23, 2021
Wednesday | 02.24.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min Partner AMRAP
15 sec bike (you go – I go) x 2
5 synchro tempo air squats (3 sec down – 2 sec hold – fast up)
10 Dynamic Squat Stretch
**2. Workout Prep**
– Allow athletes a few minutes to set up and practice transitions on and off the bike.
Workout: Flying V
* Target time: 13-15 minutes
* Time cap: 20 minutes
Teams of 2
200/160 Calorie Assault Bike or 170/135 Calorie Echo bike
125 Synchro Air Squats
* Split Bike calories as needed *
* Scaling option 1 (Masters 45+)
Teams of 2
175/130 Calorie Assault Bike or 150/120 Calorie Echo bike
125 Synchro Air Squats
* Split Bike calories as needed *
* Individual Option
75/55 Calorie Assault Bike
125 Air Squats
* Limited Equipment Option
400m Lunge Walk (together/not synchro)
125 Synchro Air Squats
* Large Class Option
Teams of 3
250/200 Calorie Assault Bike or 200/160 Calorie Echo bike *
125 Synchro Air Squats
– One Partner must always be holding a wall sit during the Calorie Bike. –
Accessory:
4 Rounds
10 Bench Press (build to a moderate weight – perform all sets at the same weight – controlled up and down)
12 body weight rows – bar on rig
-into-
3 rounds
10 standing alt. Dumbbell curls (each side)
10 db tricep kickbacks on bench (each side)
15 v-ups
