Sprints:
15/12 Calorie Biked
Rest 1:30
25/20 Calorie Biked
Rest 3:00
35/28 Calorie Biked
Rest 3:00
25/20 Calorie Biked
Rest 1:30
15/12 Calorie Biked
For Total Sprint Time
*Go hard when on the bike
Conditioning:
15 Handstand Push-ups
30 Toes-2-Bar
45 Wall-Ball Shots (25/16) @ (10/9′)
30 Toe-2-Bar
15 Handstand Push-ups
For Time
Flexibility/Mobility:
Couch Stretch – 1:00/side
Side Straddle – 1:00/side
Middle Straddle – 1:30
Elevated Cat Stretch – 1:30
Post times and experiences to comments
6:23 Bike
10:53 Rx
6:05 total bike sprint (almost puked)
CWOD 10:44 Rx
10:18 bike
1- 44 sec
2- 2:13
3- 3:28
4- 2:28
5- 54 sec
Cwod: 10:24
14lb WB 1st round t2b 2nd round knees to chest hspu 2 abmat
7:53 on the bike sprints of death.
It’s been a long time since my lungs burned.
CWOD 13:02
14 lbs wall ball