WOD 01/07/2022
A2: For Quality-
:60 Seconds Max Reps Each of:
Inchworm + Push Up/
Down Ups/
Burpee + Air Squat
:60 Seconds Max Reps Each of:
Inchworm + Push Up/
Down Ups/
Burpee + Air Squat
…
B1: Air Bike-
:30 Seconds Easy;
:30 Seconds Rest
:30 Seconds Moderate;
:30 Seconds Rest/
:30 Seconds Hard;
:2 Minutes Rest
:30 Seconds Easy;
:30 Seconds Rest
:30 Seconds Moderate;
:30 Seconds Rest/
:30 Seconds Hard;
:2 Minutes Rest
..
B2: Deadlift (6 Minutes To A Heavy Single)
…
B3: Metcon (3 Rounds for reps)
Every 2 Minutes- X 3 Rounds of:
60 Yard Shuttle=
5 Yard Run Down & Back/
10 Yard Run Down & Back/
15 Yard Run Down & Back/
3 Deadlifts (@C weight)
**Coaches: Please set up cones outside
….
C: 10 Rounds – :60 Seconds Each Round of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)/
3 deadlifts (315/205#)
Max Bike Calories
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)/
3 deadlifts (315/205#)
Max Bike Calories
