MONDAY
| WOD
For Time:
“The Dragon Warrior”
Intervals- 21 min CAP 5:00/4:00/3:00 Work 12/9 Calorie Echo Bike 15 Box Jumps 24/20” 18 Toe to Bar -Max Thrusters 34/25 -2:00 rest b/t sets- *Continue until 75 Thrusters are Complete
If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.
Active: 10/7 Calorie Echo Bike 12 Box Jumps 15 Alternating Toe to Bar 30/20kg Lifestyle: 10/7 Calorie Echo Bike 12 Box Step-Ups 15 Abmat Sit-Ups 20/15
The flow of this workout will have you hitting the Bike at a strong pace to complete within 40 seconds before tackling Box Jumps. These should be done quickly with a step down and in around 40 seconds as well. We will then jump up and hit a big set on Toe to Bar with the goal of completing these in 3 sets or less in order to get to the Thrusters by the 2:30 mark on the clock. This should leave another 2:30 in round 1 to complete as many thrusters as possible. |
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