1/5/2022 – WOD

a) Back Squat (2 sec pause) – 5×4 @ 75%
b) Straight Arm Pull downs (pulley) – 4×10 (control eccentric)
—Superset a/b every 3 minutes

1 Min AMRAP x 6 Rounds
10 T2B  (RX+ = 15 T2B)
Max Cal Assault Bike
—Rest 2 minutes

WOD Notes: This doesn’t look like it will be hard, but it’s supposed to be almost 100% effort on the bike each round. You should be hitting RPM’s that you never hit before because we rarely do all out sprints on the bike. You should NEED the 2 minutes of rest, so sprint!! Score = sum of cals for all 6 rounds. Make sure bike is next to where you’re doing T2B for quick transitions. T2B should take 25-30 sec max.

a) One Arm High Pulls – 5×8 (each arm)
b) Hip Abduction (monkey feet) – 3×10 (each leg)

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