4.21.2017


WOD
Inspired by the final WOD for our team at Fitcon. Give you a taste of what our team will experience!

“Tag in, Tag out”
2-Person teams

100 hand release push ups

100 box jump overs 24/20

75 dumbbell snatches 50/35

75 shoulder to over head @ 85#

200 double unders

METCON
Pyramid Assault Bike Workout 2 through with strength in between 5 minutes at a 5 to 6 intensity Bike sprints will be at an 8 to 10 intensity and the rest will be at a 4 intensity (on a scale of 1 to 10) 10 sec. sprint, 50 sec. rest 20 sec sprint, 40 sec. rest 30 sec. sprint, 30 sec. rest 40 sec. sprint, 20 sec. rest 50 sec sprint, 10 sec. rest 40 sec. sprint, 20 sec rest 30 sec. sprint, 30 sec. rest 20 sec. sprint, 10 sec. rest 10 sec. sprint, 50 sec. rest 5 minute cool down at a level 5 intensity DB Strength 8 minute
EMOM:
DB military press
Plate lunges
KB goblet squats
DB bicep curls
TRX T flies
V bar dips (or box)
Wall sit
TRX push-up with alternating knee in
Russian twists

 

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