Bikes & Barbells

May 29th, 2021

Category: Uncategorized

Bikes & Barbells

Morgan

Primarily Indoors
Mask Mandate has been lifted and are no longer required if vaccinated

Warm Up
2:00 Bike Increasing Speed
-Then-
Half Tabata Bike
-Then-
30|20 Cal at Moderate Pace

-Then-

1 Round
10 Squat Mornings
:30 Squat Hold
5 Muscle Cleans from each position
:30 Hollow Hold
10 Strict Press
:30 Overhead Hold

WOD
3 Minutes Work: 1 Minute Rest
Complete The Following:

30|20 Cal Bike
30 Back Squats 135|95

30|20 Cal Bike
25 Power Cleans

30|20 Cal Bike
20 Front Squats

30|20 Cal Bike
15 Shoulder to Overhead

*Pick up where you left off. Work hard and earn your rest.

Cap=10 intervals

Level 3 – 115|80
Level 2- 95|65
Level 1- 65|35
ADV- 155|105

Extra Work
E3MOM12
250|200M Row
100’ Sandbag Hug Carry 140|90
50ft Handstand Walk*

ADV – 200|150, 100Ft

*HS walk can be scaled to 25’, 20 Shoulder Taps or 100ft double Ove