17. Dezember 2022
Dez.
17
WOD 12/17/2022
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Slow Bike Erg
-into-
3 sets
5/4 Calorie Bike Erg
5 Sit-Ups
10 Slow Air Squats
Workout (Time)
For time
Teams of 2 (split anyhow)
100-80-60-40-20 / 90-70-50-30-15 / 75-55-40-25-10 cal bike (mm/fm/ff)
100-80-60-40-20 Sit-Ups
Teams of 2 (split anyhow)
100-80-60-40-20 / 90-70-50-30-15 / 75-55-40-25-10 cal bike (mm/fm/ff)
100-80-60-40-20 Sit-Ups
WOD-Prep
1 set:
5 Sit-Ups
5/4 Calorie Bike Erg (workout pace)
5 Sit-Ups
5/4 Calorie Bike Erg (workout pace)
Coodown/Mobility
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
Accessory (Checkmark)
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
*If athletes performed this last week and felt very comfortable with the reps, then recommend adding 1-2 reps or going up to the next progression if scaling.
