Thursday September 3, 2020

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IRON MILE|MAYHEM 9.4

Warm Up: 3 sets

30 sec easy bike

20 alt v ups

10 jumping squats

5 wall ball push-press

Workout:
75 Toes to bar
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike. Start with Assault Bike
-rest until 20:00-
75 Wall Ball (30/20) OR 100 Wall Ball (20/14)
*Every 2 Minute on the Minute
15/12 Ski Erg. Start with Ski Erg
*adjust calories on assault bike and ski so athlete’s have 1:15 to work on movements

T1: adjust movements as needed. Adjust calories to 12/10

T2: As written

T3: 100 or each movement

 

Wednesday, September 2nd, 2020 at 8:20 pm / WODS