Different style of workout

Tuesday, Oct 24

WOD: From 0-3:00- 200 d/u, from 3:00-4:30 perform 50 abmat sit ups, from 4:30-7:00 50 American swings 53/35, from 7:00-10:00 As many calories as possible on the assault bike Notes: as always can be scaled, you should have minimum of :30 of rest each interval, assault bike can be changed to rower or ski or Truform run but should be an all out effort)

Gymnastic Prep: 100 hollow rocks, 100 super mans THEN: 30 Total Shoot Thrus(no dips or push ups) pause in each position, 20 Total Strict HSPU, 10 strict ring m/u with thumb turn out at top or strict pull up or strict ring row. Challenge yourself, scale numbers as needed. Break it up as needed

Accessory: 3x 1:00 min plank

Recovery: 1x100 banded face pulls


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