WOD 07/24/2022
A2: Air Bike (Calories)
60 Seconds @50-90% Sustainble Pace; Rest 60 Seconds
A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories)
@95% Very Hard Pace (Not Sustainable)
Rest will vary.
Rest will vary.
;2 Minutes Rest Between rounds.
——
B: Run 200M X 3
Build intensity each round with round 3@95% Hard Pace; Rest 2-3 Minutes after each round
——–
3 RFQ of:
5 Each Alternating Front Racked Lunges (PVC/15/35/45#)/
5 Front Squat/
5 HPC/
@ Easy pace with smooth controlled tempos; Rest as needed + 60 Seconds before C2
——
C2: Power Clean (3 Building From 65-80% EMOM X 7 Minutes)
4 Minutes WU To 65% of Heavy C&J from 07/02/22
+
3 EMOM X 7 Minutes Building; Rest remainder of each minute
+
3 EMOM X 7 Minutes Building; Rest remainder of each minute
——–
3 Rounds of:
20 Seconds Max Reps: Hang Power Snatch (45/75#)/
20 Seconds Max Reps:
Alternating Jumping Lunges
20 Seconds Max Reps: Hang Power Snatch (45/75#)/
20 Seconds Max Reps:
Alternating Jumping Lunges
@90% Very Hard Pace (Not Sustainable); Rest 2.5 Minutes Rest
