WOD
Tuesday 05.11.2021
Tuesday | 05.11.2021
Workout: Barney Fife
* Target time: 19-21 minutes
* Time cap: 25 minutes
Workout:
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)
-into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)
-into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)
* Echo Bike (85%)
* Scaling option 1 (Masters 45+)
40/32 Calorie Assault Bike
5 Rounds
5 Power Cleans (115/80)
5 Burpee Box Get Overs (24/20)
-into-
30/24 Calorie Assault Bike
4 Rounds
4 Power Cleans (135/95)
4 Burpee Box Get Overs (24/20)
-into-
20/16 Calorie Assault Bike
3 Rounds
3 Power Cleans (165/115)
3 Burpee Box Get Overs (24/20)
* Scaling Option 2 (Beginner)
21/15 Calorie Assault Bike
5 Rounds
5 Dumbbell Power Cleans (Light/moderate)
5 Burpee Box Step Overs Overs (30/24)
-into-
15/12 Calorie Assault Bike
4 Rounds
4 Dumbbell Power Cleans (Light/moderate)
4 Burpee Box Step Overs Overs (30/24)
-into-
9/7 Calorie Assault Bike
3 Rounds
3 Dumbbell Power Cleans (Light/moderate)
3 Burpee Box Step Overs Overs (30/24)
* Limited Equipment Option
500m Run
5 Rounds
10 Burpees
15 Jumping Air Squats
-into-
40/32 Calorie Assault Bike
4 Rounds
10 Burpees
15 Jumping Air Squats
-into-
30/24 Calorie Assault Bike
3 Rounds
10 Burpees
15 Jumping Air Squats
* Large Class Option
Teams of 2
5 Rounds
80/65 Calorie Assault Bike
20 Power Cleans (135/95)
20 Burpee Box Get Overs (30/24)
Accessory:
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)