Wednesday 9 September 2020 – 1700 Virtual Class

Only TWO days left to sign up for “Battle in the Backyard”!  We are going to be strict about this deadline because of covid restrictions, so you have until Friday, 11 September to confirm your spot HERE!  Don’t wait!

Click here for your link to the 1700 virtual class.  Below are your WOD options:

Warm-Up:
Not for time:
2 mins of easy jogging, biking, or rowing
12 jumping air squats
12 sit-ups or hollow rocks
12 ring rows
90 secs of jogging, biking, or rowing (increase the pace)
10 jumping air squats
10 sit-ups or hollow rocks
10 ring rows
1 min of jogging, biking, or rowing (increase the pace)
8 jumping air squats
8 sit-ups or hollow rocks
8 ring rows
30 secs of jogging, biking, or rowing (increase the pace)
6 jumping air squats
6 sit-ups or hollow rocks
6 ring rows

RX:
Every 2 mins for 20 mins do:
6 Toes-to-bars
Max rep Bike Calories, 12 secs

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.

Scaled:
Every 2 mins for 20 mins do:
6 Hanging Knee Raises (or hollow rocks or abmat sit-ups)
Max rep Bike Calories, 12 secs

Limited Equipment:
Every 2 mins for 20 mins do:
6 Toes-to-bars
Sprint, 100 m

At Home:
Every 2 mins for 20 mins do:
6 V-ups
Sprint, 100 m

Additional Work:
Part 1:  Farmers Carry 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Part 2 – Option A:  Double Unders 1×200
Complete in as few sets as possible.

Part 2 – Option B:  Double Under Practice, 5mins (for quality)

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