banner

TUESDAY 20201117

Warm-up

2 Minutes on Bike/Rower (:40 Easy/:20 Hard x 2)
Leg Swings Front/Back Side/Side
10 Spiderman w/Reach
Supine Twist Stretch
Seated Forward Fold Stretch
Heel Walks x 20 steps
Toe Walks x 20 steps

3 Rounds:
6 Air Squats
6 Push-ups


Strength and Skill

Max Effort 50/40 Cal Assault Bike for Time (with a 5 minute time cap)*

* Scale calories as needed to keep effort high if necessary. Please don’t break the bikes, Meatwagon.


For Time: Max Effort 50/40 Calorie Assault Bike

(Two heats if required–one every 6:00) Max Effort 50/40 Calorie Assault Bike

Scoring: Time


FITNESS 20201117

As many rounds and reps as possible in 10 minutes:
15/12 Hand Release Push-ups
30 Double-unders (Or 30 toe-taps to plate, or 60 single-unders)

Scoring: Rounds + Reps


PERFORMANCE 20201117

As many rounds and reps as possible in 10 minutes:
10/8 Strict Ring Dips
30 Double-unders

Scoring: Rounds + Reps

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin