WOD
Wednesday 04.07.2021
Wednesday | 04.07.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
10-sec bar hang
5 alt v-ups (each side)
5 deadbugs (each side)
5 bird dogs (each side)
**2. Workout Prep**
1 set
20 Second Bike (workout pace)
20ft Sandbag Carry (moderate/heavyweight)
* For the bike ramp it up for 5-8 secs and settle into mod-fast pace for the remaining seconds *
Workout: Glory Road
* Target time each set: 2:30-3 minutes
* Time cap each set: 4 minutes
5 sets
24/18 Calorie Assault Bike or 20/16 Calorie Echo Bike
200ft Sandbag Carry (150/100) or Dumbbell Farmer Carry (80s/60s)
-2 min rest b/t sets-
* Scaling option 1 (Masters 45+)
5 sets
20/16 Calorie Assault Bike or 16/12 Calorie Echo Bike
200ft Sandbag Carry (100/70) or Dumbbell Farmer Carry (70s/50s)
-2 min rest b/t sets-
* Scaling Option 2
5 sets
15/12 Calorie Assault Bike
200ft Dumbbell Farmer Carry
-2 min rest b/t sets-
* Limited Equipment Option
5 sets
30 Jumping Air Squats
200ft Bear Crawl
-2 min rest b/t sets-
* Large Class Option
Teams of 2
5 sets each (1:1)
24/18 Calorie Assault Bike or 20/16 Calorie Echo Bike
200ft Sandbag Carry (150/100) or Dumbbell Farmer Carry (80s/60s)
Accessory:
3 sets
10 Landmine Rows (each side)
12 Landmine Twist (6/6)
10 Landmine Press (each side)