Make-up Day!
Today, we have another choose your adventure day. If you have not been in the gym you can do one of the classes you've missed. See options below.
Wednesday's WOD Option 1:
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Tuesday's WOD Option 2:
Complete as many rounds as possible in 20:00 minutes of:
20 calories on the rower
10 bar facing burpees
5 thrusters (should be about 80-85% of 1 RM)
Monday's WOD Option 3:
For time:
30 strict ring muscle-ups
Endurance Option 4:
Warm-up:
5 minute Rogue Echo bike, nasal breathing only, then
6 continue sets of
8 second ramp up on Echo bike
22 second threshold effort on Echo bike
30 second slow spin on Echo bike
Rest as needed before proceeding to the bike/running progressions
3 sets:
50/40 calories on the Echo bike
600-metre run at average 1 mile pace
600-metre run at 5-10 second faster than average
600-metre run at 10-15 faster than average
rest 5:00 minutes between sets
Option 5: Original Strength RESET
Choose your reset from the binder
Option 6: Ruck walk
Bring your favourite friend and pet
