WOD 04/26/16

8 Minutes of Hip/Shoulder (Click links for details)

A- WU- 3 RNFT of:
200M Run
10 Air Squat
5 Broad Jump
5 Each Walking Lunes

B- 3 RFT of:
20 Box Jump Over (24/20″)
800M Run

C- T2B (hanging knee raises)- 5 X 15 UB;
Rest as needed between sets

3 replies

Chris k says:
04/26/2016 at 9:07 PM

100 cal bike for time.

(starts with 10 burpees. At the end of 10 burpees, you quickly get on the Assault bike and work towards accumulating 100cal. After a min, you get off the Assault bike and perform 9 burpees. Quickly get on the Assault bike and continue your accumulation of 100cal. At the top of the next minute is 8 burpees, then 7, then 6, then 5, 4, 3, 2, 1, then you just peddle until you hit the 100cal.)

Time: 14:59
Reply
Sam says:
04/27/2016 at 1:44 AM

Yuck. Who is making up your accessory work?!
Reply
Chris k says:
04/27/2016 at 1:54 PM

It’s one of chris Henshaw’s workouts on his site, aerobic capacity
Reply