Thursday August 11, 2022

“All progress takes place outside the comfort zone.” – Michael John Bobak

Warm Up: 
1 set:
:30 bike (arms only)
:10 rest
:30 lying tuck hold
:10 rest

1 set:
:30 bike (legs only)
:10 rest
:30 hollow hold
:10 rest

2 sets:
:30 bike (tough effort)
:10 rest
:30 hollow rocks
:10 rest

Specific Warm-Up: 
GHD Sit-up review

WOD:
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups

Intermediate: 
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups to parallel

Beginner:
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 sit-ups

HOME WOD: 
EMOM 16:
Minute 1 | :30 jumping lunges
Minute 2 | :30 sit-ups

Movement scaling options: 
GHD sit up: Sit-up, med ball sit-up, v-up.
Calorie bike: Time

Alternate Workout: 
EMOM 16:
Minute 1 | : 30 calorie bike
Minute 2 | :30 med ball sit-up (14/20)

Post-Workout Skill Work: 
On a 3:00 clock:
Max-cumulative ring support hold
– Perform 10 supermen every break.