Mobility: 5min
Worlds Greatest Stretch x 20s each pose
Warm-up: 10min
Dynamic line warm up
–Then–
1 Round of:
Run 200m
15 Sit-ups
Run 200m
15 Push-ups
Run 200m
15 Air Squats
–Then–
1 Round of:
Run 200m
15 Sit-ups
Run 200m
15 Push-ups
Run 200m
15 Air Squats
WOD: 30min
Teams of 3 in 25:00 complete:
120 DB Step-ups (24,20)(45s,25s)
120 Ball Slams (20,10)
Remaining time Max Calories on the Assault Bike or Row
*One person works. Score = total calories
Alternate Scaling Options:
– Slamballs: Perform Abmat Sit-ups or Hollow Rocks. Do not use Medball to slam!
120 DB Step-ups (24,20)(45s,25s)
120 Ball Slams (20,10)
Remaining time Max Calories on the Assault Bike or Row
*One person works. Score = total calories
Alternate Scaling Options:
– Slamballs: Perform Abmat Sit-ups or Hollow Rocks. Do not use Medball to slam!
Training Intent
Remaining time complete max calories on Assault Bike. Have fun this one and don’t worry about your score today. Scores will range from 200-400 Cals. Slamballs as many alternatives all of which are listed above.
$ Out: 10min
3 Rounds of:
1a) Front Rack Carry x 100 Meters. Rest 30s.
1b) DB Hammer Curls x 8-10. Rest 30s.
1c) Hollow Hold x 15-25s. Rest 30s.
1a) Front Rack Carry x 100 Meters. Rest 30s.
1b) DB Hammer Curls x 8-10. Rest 30s.
1c) Hollow Hold x 15-25s. Rest 30s.
*Make sure your athletes keep their elbows in tight to their body and ribs down on the Front Rack Carries.