Saturday 20 June 2020 – No Classes

Hi guys! Happy weekend!  No classes today, but below are your WOD options.

Warm-Up:
2 mins of jogging, biking, or rowing at an easy pace, then…
4 rounds, not for time, of:
30 secs of jogging, biking or rowing (increase pace each round)
10 steps, walking lunge
5 push-ups or knee push-ups

RX:  Death By Bike Calorie
With a continuously running clock perform:
1 Bike Calorie in the first 1 min
2 Bike Calories in the second 1 min
3 Bike Calories in the third 1 min

Continuing this for as long as you are able.
Compare to 02.07.2020.
If no bike, use a rower.

Super Fitness Robot rounds:  18 for men and 13 for women (completed).
More Likely rounds:  14 for men and 10 for women (completed).
(Consider scaling if this seems unrealistic.)

Limited Equipment:  Death By Shuttle Sprint
With a continuously running clock perform:
Shuttle Sprint 10 m in the first 1 min
Shuttle Sprint 10 m + 10 m in the second 1 min
Shuttle Sprint 10 m + 20 m in the third 1 min

Continuing this for as long as you are able.

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Straddle Stretch:  Hold 1-2 mins.
Kneeling Lay Back:  Hold 1-2 mins.

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