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.