Daily WOD for Wednesday 1-24-2018

WOD

Jan 23, 2018

 

Metcon: On the top of every minute, athletes will complete a set of burpees before accumulating as many calories as possible in the remaining time. Each round, the burpee reps go down. During the two minutes rest, athletes will record their total calories on the rower/bike. Score is total across all three rounds.

Warm Up:
400m Run – Then Line Drills – Finish with 400m Run

Mobility:
Couch Stretch 2:00 ea leg, Pigeon 2:00 ea leg, Chest Stretch on a Foam Roller 2:00

Then: 10 Iron Crosses, 10 Scorpions

WOD – 3 Rds – 4 min AMRAPs:

  • Row/Bike for Calories
  • on the 0:00 – 12 Burpees
  • on Min 1 – 9 Burpees
  • on Min 2 – 6 Burpees
  • on Min 3 – 3 Burpees
  • *2 min Rest

Accessory:
3×16 Dead Bugs
3×3-5 Strict/Weighted Pull Ups

Coach’s Link

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle