Saturday 18 July 2020 – No Classes

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

Warm-Up:
3 rounds, not for time, of:
1 min of jogging, biking or rowing (increase pace each round)
7 inchworms
7 barbell bent over rows (light to moderate)
7 sit-ups
7 low-ring muscle-ups (lots of leg, this is a warm-up)

RX:
5 intervals, each interval for time, of:
5 Bar Muscle-ups
10 V-ups
15/12 Bike Calories

Rest 3 mins between each interval.

Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.
Concept 2 Bike Erg 1.4x.
Schwinn Airdyne 1.5x.

Super Fitness Robot time:  70 secs or less per interval.
More Likely time:  2:00 or less per interval.
(Consider scaling if this seems unrealistic.)

Scaled:
5 intervals, each interval for time, of:
10 Chest-to-bar Pull-ups
15 AbMat Sit-ups
15/12 Bike Calories

Rest 3 mins between each interval.

Limited Equipment:
5 intervals, each interval for time, of:
5 Low Ring Muscle-ups
10 V-ups
Sprint, 200 m

Rest 3 mins between each interval.

At Home:
5 intervals, each interval for time, of:
15 Push-ups
10 V-ups
Sprint, 200 m

Rest 3 mins between each interval.

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Frog Stretch:  Hold 1-2 mins.
Chest & Pec Stretch (hands behind):  Hold 1-2 mins.

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