02 June 2017 – WOD

WORKOUT OF THE DAY

A) Conditioning
Fight Gone Bad - Championship Version
5 rounds, 1 minute per station, of:
Wall ball (9/6 kg)
Sumo Deadlift High Pull (35/25 kg)
Box Jump 20"
Push press (35/25 kg)
Row (calories)
REST

Engine Work: Aerobic Capacity

A) Conditioning: Threshold
Assault Bike
5 sets:
A1) 15 seconds max effort (record cals)
A2) Easy recovery spin until you match total calories of A1

B1) Sprint until you meet combined total of A1+A2
B2) Easy recovery spin until you match combined total calories of A1+A2+B1

C) Hard effort until you match combined total calories of A1+A2+B1+B2

– Rest 3 minutes between sets
– Not in BTWB, almost impossible to log!