WOD Blog

Thu, Sep 3 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3206 days ago)

9.3.2020


(Check In)
Thursday 9/3/2020

Warm-up
3 ROUNDS
10 Alt. Groiners
10 Alt. Samson Lunges
5 Push-Up to Pike

Into …

3 ROUNDS
5 Reps of 6-count Burpees*
1:00 Bike

*6-count Burpee = On your call, perform each section step-by-step: 1. Hands down, 2. Feet jump back, 3. Bottom of Push-Up, 4. Top of Push-Up, 5. Jump feet in, 6. Stand & clap

**Increase pace on bike every set: 50%, 60%, 70%

Workout
Metcon (Time)
4 SETS*
35 Cal Bike
12 Burpees

-Rest 3:00 b/t Sets-

*Suggested 3:00 Cap Each Set