WOD Wednesday 7/3/19

Posted on Posted in WOD

“Leg Work”

Every 4 mins for 20 mins do:
9 Box Jump Overs, 30/24 in
15 Dumbbell Front Squats, 50/35 lbs
15/12 Assault Bike Calories

GENERAL
Interval style workout, with rounds beginning every 4 minutes (0:00, 4:00, 8:00, 12:00, 16:00)
For example, if athlete finish the work in 2 minutes, they have 2 minutes to rest before the next round
To get the right stimulus, we should have at least 1 minute of rest before the next round
Score is the slowest of the 5 rounds
BOX JUMP OVERS
Choose a box that is slightly higher than you normally use
DUMBBELL FRONT SQUATS
Two dumbbells in the front rack
Choose a weight you can complete ideally unbroken on every round
LOGISTICS
Stagger by 2 minutes if short on bikes
If unable to Assault Bike, complete one of the following:
21/15 Calorie Schwinn Bike
Equal Calorie Row / Bike Erg / Echo Bike
200 Meter Run