Weekly Strength/Benchmark Schedule – Click Here
Don’t forget to Spring ahead!
Warm Up
2 Rounds
1:00 Work/:15 Rest and Rotate
-Bike
-Reverse Lunge (Round 2 try pausing with knee on the floor and back foot off the ground)
-Bike
-Cycle Through 3 BB High Pulls from hips, knee and mid shin. (Round 2 Muscle Clean from each position)
Strength
EMOM10
Box Squat- 2 Reps
WOD (20 minute cap)
8 Rounds
4 Power Cleans (pick your weight)
8 Pistols
12/9 Calorie Bike (Schwinn|C2 = 18/13cals)
Level 2- 9/7 Bike
Level 1- 7/5 Bike, 6 Rounds
Schwinn|C2 Bike = 1.5X Cals
Report time and weight
At Home WOD:
3 Rounds
20 Burpees
25 Air Squats
30 Sit Ups
then
World’s Greatest Stretch – 2:00 x Side