Conditioning
25 Minute Max Cal Row/Bike/Ski/Run With a Partner
Partner A – 25/20 Cals
Partner B – RD 1 = 30 Sec Weighted Wall Sit (DB on Shoulder)
RD 2 = 15 DB Bicep Curls (both arms at same time)
RD 3 = 15 DB Skull Crushers (both arms at same time)
WOD Notes: Goal is to avg 1:30/rd so that you can each get in 8 rounds. After you finish RD 3, you will go back to the wall sit for RD 4 & repeat. You should be giving about 85-90% effort on the cardio, so that you can get right on the assistance work & not have to rest too much. If you don’t have a partner, it will be: 25 cals + wall sit + 25 cals + Bicep Curls + 25 cals + Skull Crushers & repeat until 25 min is up.
Friday Schedule
1) Zoom WOD – 6:30am https://us04web.zoom.us/j/
Meeting ID: 784 5220 6009
Password: 005567
2) Zoom WOD – 5:30pm https://us04web.zoom.us/j/
Meeting ID: 713 2990 8182
Password: 073408
3) Zoom Happy Hour – 6:20pm https://us04web.zoom.us/j/
Meeting ID: 789 7797 1989
Password: 087391