General Warm-up:
2 rounds:
Run 200m
8 Samsons
8 Hand release push-ups
8 Sit-ups
8 Pause squats (3 seconds)
8 Ring rows
8 Shoulder press w/ T
then…
2 rounds:
Bike 1:00
10m Frankenstein walk
10m Quad pulls
10 Jumping jacks
Endurance:
As many calories as possible on assault bike in 20 minutes*
*Please post/record your total calories as we will use this number for a subsequent WOD.
Post results and experiences to comments
214
280cal
Quads
291 calories
That sucked! I wanted to get off after 3:00!!
Estimated 204
I was bullied into fitness. I did half and doubled it.
My hamstrings and calves are very tight.
Estimated 204
I was bullied into fitness. I did half and doubled it.
My hamstrings and calves are very tight.
190 cals
Yikes that last 5min was tough!