Warm Up:
3 sets:
:30 bike (slow)
:30 Samson stretch lunges
:30 GHD sit-up to parallel
:30 air squats
– Rest :15 between movements.
Specific Warm-Up:
3 sets:
:30 bike sprint
– Rest 1:30 between sets.
WOD:
5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
– Athletes may use any bike.
Intermediate:
5 rounds for time:
17/24-cal bike
– Rest 2:00 between rounds.
– Athletes may use any bike.
Beginner:
5 rounds for time:
10/15-cal bike
– Rest 2:00 between rounds.
– Athletes may use any bike.
HOME WOD:
5 sets for time:
30 burpees
– Rest 2:00 between sets.
Movement scaling options:
Bike: Calories, substitutions
No equipment option:
5 rounds for time:
400-m run
– Rest 2:00 between rounds.
or
5 rounds for time:
30 burpees
– Rest 2:00 between rounds.
Post-Workout Skill Work:
Accumulate:
100 GHD sit-ups