General Warm-up:
Bike 600m
6 Samsons
8 Half tacos
6 Army T-push-ups
8 Squats
2 rounds for quality (increase intensity each round)
…then…
350m Ski for time
Endurance:
Bike 1:00 for calories
Rest 2:00*
5 rounds for total calories
*During the rest, perform 35 double unders
Core:
Death by Hollow hold
Every minute on the minute, add 10 seconds to the plank hold. Continue until failure to hold. Minute 1 hold for 10 seconds, and then rest for 50. Minute 2 hold for 20 seconds, rest for 40. Continue until you hold for all 60.
Rest 1:00, then…
Death by Plank hold
Every minute on the minute, subtract 10 seconds from the plank hold. Start at 60 second hold, rest for 10 seconds, hold for 50 seconds. Rest for 20 seconds, hold for 40 seconds, and so on completion.
Post results and experiences to comments
106 calories
Endurance:
23/25/24/22/20
Total 114 Rx
Core:
✅ that was tough!! Hollow hold got rough at the 40 second mark.
It was great WOD’n with night class! Thanks Coach Sarah!
CFE 76 cals Rx (a great way to practice winded DU, and yep I still suck at them)
Awesome core work! Great job everyone, what a grind!
59 cals Rx those dubs were so hard
And the core work killed me!!!
What a fun class tonight!!