Thursday 10262023

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.