WOD:
“Terminal List”
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
16/12 Calorie Echo Bike
[X]
[X] =
Set 1: 8 Shuttle Runs
Set 2: 6 Wall Walks
Set 3: 16/12 Calorie Ski Erg or (18/14 Calorie Row or 8 Shuttle Runs)
Set 4: 24 GHD Sit-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Shuttle Run = 25/25ft (7.5/7.5m)
Wall Walk: 10in From Wall
—
Level 2:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
15/11 Calorie Echo Bike
[X]
[X] =
Set 1: 8 Shuttle Runs
Set 2: 6 Wall Walks
Set 3: 13/10 Calorie Ski Erg
Set 4: 20 GHD Sit-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Wall Walks: 10in From Wall
–
Level 1:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
13/10 Calorie Echo Bike
[X]
[X] =
Set 1: 5 Shuttle Runs
Set 2: 5 Wall Walks
Set 3: 13/10 Calorie Ski Erg
Set 4: 20 Abmat Sit-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Wall Walk: 30in From Wall
–
Masters 55+:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
15/11 Calorie Echo Bike
[X]
[X] =
Set 1: 5 Shuttle Runs
Set 2: 5 Wall Walks
Set 3: 13/10 Calorie Ski Erg
Set 4: 20 V-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Wall Walk: 20in From Wall
–
Competitor:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
18/14 Calorie Echo Bike
[X]
[X] =
Set 1: 10 Shuttle Runs
Set 2: 8 Wall Walks
Set 3: 15/12 Calorie Ski Erg
Set 4: 24 GHD Sit-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Shuttle Run = 25/25ft (7.5/7.5m)
Wall Walk: 10in From Wall
–
Travel / Hotel:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
200m Run
[X]
[X] =
Set 1: 20 Alternating Lunges
Set 2: 6 Wall Walks
Set 3: 1:00 Machine of Choice
Set 4: 24 V-Ups
Set 5: 400m Run Hard
Wall Walk: 10in From Wall