Bikes & Butterflies

Sep 16th, 2021

Category: Uncategorized

Bikes & Butterflies

Coach Andrea!

Primarily Indoors

Warm-up
2 Rounds
30s On|15s Off
-MB Push Press to Target
-Med Ball Knee Tucks
-Squat Jumps
-Med Ball Hamstring Curls
-Bike Sprint

Accessory
2 Rounds
-10 Ring Rows
-10 Ring Push-ups
-5 Ring Y’s & T’s
-5 Ring Push-Outs
-10 Ring Flyes

WOD
In 4 Minutes Complete
21 Pull-ups
20 Wall Balls 20|14
Then Max Calorie Bike

Rest 2 Minutes

In 4 Minutes Complete
18 Pull-ups
20 Wall Balls
Then Max Calorie Bike

Rest 2 Minutes

In 4 Minutes Complete
15 Pull-ups
20 Wall Balls
Then Max Calorie Bike

Rest 2 Minutes

In 4 Minutes Complete
12 Pull-ups
20 Wall Balls
Then Max Calorie Bike

Rest 2 Minutes

In 4 Minutes Complete
9 Pull-ups
20 Wall Balls
Then Max Calorie Bike

Level 2- 15-12-9-6-3 Pull Ups; 15 Wall Balls
Level 1 – 14|10 WB

Score = Bike Cals

Extra Work – Active Recovery
At Easy Pace
10 Rounds
300m Row
600m Assault Bike