5.4.2018

WOD

Run 800 Meters with a medicine ball 20/14
Then, 5 rounds of:
10 wall-balls 20/14
1 rope ascent
Run 400 meters with a medicine ball 20/14
Then, 4 rounds of:
10 wall-balls 20/14
1 rope ascent
Run 200 meters with a medicine ball 20/14
Then, 3 rounds of:
10 wall-balls 20/14
1 rope ascent

10:30 AM Bootcamp
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 (lean away from anchor and engaging core arms come out to a T pretty straight and slowly return)
V bar dips (or box)
Wall sit
TRX push-up with alternating knee in
Russian twists


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