Stretch day!
25 min
Bench press
Single arm db bench press x10 reps (pyramid.)
Build and then back down.
WOD
RX
5 rounds for time with a partner:
400-m run/ bike / row
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb)
– Run together, divide box jumps and wall-ball shots as needed.
SCORE:
TOTAL TIME
LEVEL 2
4 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (10/14 lb)
– Run together, divide box jumps and wall-ball shots as needed.
SCORE:
TOTAL TIME
Level 3
3 rounds for time with a partner:
400-m run
30 box jumps or step-ups (12/20 in)
30 wall-ball shots (6/10 lb)
– Run together, divide box jumps and wall-ball shots as needed.
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Alternate recovery
STAMINA
10 sets for calories:
:30 bike at 60 RPM
:20 bike at 70 RPM
:10 bike at 80+ RPM
1:00 bike at sub 60 RPM
– On a C2 Bike, Assault Bike, or Echo Bike.
– Treat the sub-60 RPM interval as recovery.
Focus on breathing and preparing for the next set.