WOD

100720

By October 6, 2020 No Comments
Wednesday, October 7

WOD

Happy Birthday Christopher Patrick!

Warm-up:
:30 each movement
Bootstrapper
Spiderman lunge
Superman
Back squat empty bar
Burpee
Reverse lunge
Tuck-up
Speed skater
then
Test minute on erg, row at ~80% effort (remember how many cals you get, you’ll need it for part B!)

WOD:
A) Back Squat
2-2-2-2-2-2 Building
14 minutes

B) Death by Rowing
<8 cals: start workout at 4 calories
9-11 cals: start at 6
12-15: start at 8
16-18:start at 10
>19: start at 12
Compare to 011818
* 10 minute cap.

Home WOD/Zoom:
A) 3 Rounds of:
20 DB Reverse lunge (Hold DB at sides)
16 Russian Twist w/ single DB
60′ Reverse bear crawl (10′ increments)

B) Death by Row/Run/AB/Burpee
For Burpees: If you got 1-6 in test minute:start workout at 1 burpee
7-10: start at 4
11-14: start at 6
15-18: start at 8
>18: start at 10

Mobility:
1:00 Couch stretch
1:00 Archer

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