Pre WOD
Every 2 minutes, for 14 minutes (7 sets):
Strict Overhead Press x 2 reps
*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
*Sets 6-7: 90-95% of 1-RM
WOD
Three rounds for time of:
30/20 Calories of Assault Bike
50 Double-Unders
20 Toes to Bar
Time Cap = 20 Minutes
Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate eleveated and your movement consistent for approximately that duration of time.
Recent Comments