Wednesday, 13 September, 2017

WARM UP – MOBILITY

(Quick warmup)
Partner up and alternate 2 rounds of:
1 min on the piece of equipment you will be starting WOD A with. While one partner bikes or rows, the coach will lead the rest of the class through some dynamic stretches.
Start round 1 easy, then pick the pace up a bit for round 2 so that you are ready to go on your first round of intervals.

WOD A

Assault Bike Intervals 1:30 on / 2 mins off x 5
Alternate sets with a partner until you have completed 5 sets each
Use the big clock and set to 1:30 on / 15 secs off to allow for transition time
Record your own total calories for the 5 sets
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Row Intervals 1:30 on / 2 mins off x 5
Alternate sets with a partner until you have completed 5 sets each
Use the big clock and set to 1:30 on / 15 secs off to allow for transition time
Record your own total calories for the 5 sets
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-You and your partner may start on either the Bike or Row intervals
-Rest 5 mins between the two workouts
-Attack each interval at an 80-85% effort, something that will be tough but sustainable for the 5 sets you have on that piece of equipment
-40 mins total for both workouts and rest

ACCESSORY

Work on any mobility issues you may be having, ask a coach to help you if you aren’t sure what to do!

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