WOD for 2.24.2020
This is a strength work de-load week. We will use the time we normally lift or do gymnastics skills for some much needed structural balance and core work.
Warm-up
Metcon
3 Rounds
15/10 Cal Bike
10 World’s Greatest Stretch
5 Inch Worms + Push-Up
15/10 Cal Bike
10 World’s Greatest Stretch
5 Inch Worms + Push-Up
Strength
Warm-up
5 Rounds For Quality
10 Bird Dog Row (R)
10 Bird Dog Row (L)
10 Singe Leg Glute Bridge (R)
10 Singe Leg Glute Bridge (L)
10 Bird Dog Row (R)
10 Bird Dog Row (L)
10 Singe Leg Glute Bridge (R)
10 Singe Leg Glute Bridge (L)
**use the DB that you will use for the MetCon
Workout Of The Day
Metcon (AMRAP – Reps)
AMRAP x 5
30 Sit-Ups
20/15 Calorie Bike
with remaining time max rep single DB front rack walking lunge steps 50/35 lbs)
30 Sit-Ups
20/15 Calorie Bike
with remaining time max rep single DB front rack walking lunge steps 50/35 lbs)
AMRAP x 5
30 Sit-Ups
20/15 Calorie Bike
with remaining time max rep Single DB Step-Ups (50/35 lbs)
AMRAP x 5
30 Sit-Ups
20/15 Calorie Bike
with remaining time max rep single DB front rack walking lunge steps 50/35 lbs)
AMRAP x 5
30 Sit-Ups
20/15 Calorie Bike
with remaining time max rep Single DB Step-Ups (50/35 lbs)
There is no rest between these AMRAP’s. Your score is the total number of lunges and step-ups you get done.
