Monday 12272021
Warmup
Core Tabata
Russian twists
Plank
Wod 35 min cap
4K bike 1200 m run 3k bike 1K run 2k bike 800m run 1K bike 600m run 500m bike 400m run 250m bike 200m run
Warmup
Core Tabata
Russian twists
Plank
Wod 35 min cap
4K bike 1200 m run 3k bike 1K run 2k bike 800m run 1K bike 600m run 500m bike 400m run 250m bike 200m run
WARMUP CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m
STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k
WARMUP strength strict press every 1:30 1x10@65 1x8 @70 1x6@ 74 power snatch every 2:00 1x4 @55 1x3@60 1x2@ 67 1x1@ 70% WOD 4 Rounds For Time: 20/15 Cal Fan Bike 15 Handstand Push Up/ db push press 10