3.29.24
/Conditioning
5 Rounds E4M
10/7 Calorie Bike (RX+ 15/12)
10/7 Calorie Row (RX+ 15/12)
Skill Development
Accumulate 30 GHD Sit-ups (RX+ 50)
Accessory
Strength Superset
DB Side Raises 5x15
DB Seated Shoulder Press 5x8
Conditioning
5 Rounds E4M
10/7 Calorie Bike (RX+ 15/12)
10/7 Calorie Row (RX+ 15/12)
Skill Development
Accumulate 30 GHD Sit-ups (RX+ 50)
Accessory
Strength Superset
DB Side Raises 5x15
DB Seated Shoulder Press 5x8
Conditioning
5 min AMRAP
Max Calorie Bike
Rest 2 minutes
5 min AMRAP
Max Calorie SkiErg
Rest 2 minutes
X2
Accessory
10 min EMOM
O: 12 Hip Extensions
E: 15 HRPU
Conditioning
Partner WOD
18 min AMRAP
Max distance Bike
Max distance Row
Both partners work at same time.
Accessory
Plank to Pike Sliders 5x12
Slider Arm Circles 5x8 each arm
Conditioning
10 Rounds E3M
10/7 Calorie Bike (RX+ 15/12)
Last tested on 10/21/2021
Accessory
10 min EMOM
O: 15 Crossovers (RX+ 20)
E: 12 GHD Sit-ups (RX+ 15)
Conditioning
10 min AMRAP
Max Calorie Row
Rest 5 minutes
10 min AMRAP
Max Calorie Bike
Rest 5 minutes
10 min AMRAP
Max Calorie SkiErg
Accessory
10 min EMOM
O: 45 Double-unders (SC: 25 DUs; 60 singles)
E: 5 DBall Cleans @ 100/60
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