WOD 11/13/2022
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
+
“BikeErg Lactate Threshold”
3 Rounds of:
1 Min at RPE3 (easy)
1 Min at RPE4 (easy-moderate)
1 Min at RPE5 (moderate)
1 Min at RPE6 (moderate)
1 Min at RPE7 (moderate-challenging)
1 Min at RPE8 (challenging)
4 Min at RPE2 (very easy)
Total 30 Min
=========
5 Minutes Warm Up:
Plank/
Ring Support Hold/
Burpee Box Jumps Overs
======
“Mordor”
RX’d=
6 Rounds of:
:60 Seconds Accumulated Plank Hold (Elbowsor Hands)/
:60 Seconds Accumulated Ring Support Hold; Rest as needed between sets + 3 Minutes before
+
50 Burpee Box Jump Overs (20/24″)
