WOD - Tuesday 2021-04-27

OVERVIEW

Get the lungs, lats, and midline ready for some solid interval work today. We’ll be working within a 2 minute timer for each movement with minimal rest on the run and bike. Keep the pull-ups strict and the toes to bar tight. Can you hang on to all 30 wall balls each round? With 5 stations to start from, everyone should get a turn on the bike today…


WARMUP

Warm Up

  • 1 Lap around building, directly into 3 rounds

  • 10 Legs swings each

  • 10 Gorilla squats

  • 10 Yogi push-ups

  • 10 Straight leg sit-ups

  • 30s Bike


WOD

E2M x 30 Min

400 Meter Run

15 Strict Pull-Ups

30/20 Cal Bike

30 Wall Ball Shots (20/14 lbs)

20 Toes to Bar



COOL DOWN

Foam roll quads

Lat stretch


57 views0 comments

Recent Posts

See All

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo