Pre-Class Warmup
2k Bike Erg
Can Sub:
1000m Row
60/48 Cal Echo Bike
You can keep track of your score, but the goal is not to set a PR time. The intent is to get a good warmup.
This is a great opportunity to play with damper settings, try different paces and just become comfortable with riding the bike ergs. If there aren’t enough available the same thing can be done on the rower, ski erg, or echo bikes
Back Squat Primer:
2 Rounds (movement demo in notes on sugarwod)
10 Alt. Side to side hip shift (Slow and controlled staying as low as possible with the chest up throughout the whole movement)
8/8 Split Squats w/ light KB’s
5 Empty Barbell Back Squats (3011) (3 sec eccentric)
Strength:
E2MOM x 8:00
Back Squat:
0-2:00: 5 reps @ 60% (easy)
2:00-4:00: 3 reps @ 70% (moderate)
4:00-6:00: 3 reps @ 80% (moderate/heavy)
6:00-8:00: 2 reps @ 85% (heavy)
then..
8 min to hit a heavy single back squat
WOD:
RX:
3 Rounds
200m Run
21 Wall Balls 20/14
15 Ab Mat Sit Ups
9 Shoulder to Overhead 155/105
1:00 Rest
16 Min Cap
Fitness:
3 Rounds
200m Run
15 Wall Balls (any weight)
9 DB Shoulder to Overhead 50/35s (or less)
1:00 Rest