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24/01/24 Wednesday Workout of the Day

Warm-Up:

8:00 minute EMOM, Alternating Movements 

Minute 1: 12/9 Calorie Row

Minute 3: 12/9 Calorie Bike


Gymnastics Skill / Test

10 Rounds, For Time:

7 Chest To Bar Pull-Ups        


Score: Time

Cap: 10:00 minutes


For this test today, you MUST rest after each round of 7 Chest To Bar Pull-Ups. Your goal is to accumulate the 70 reps as quickly as you can but they must be completed in sets of 7 reps.


Competitor: 

10 Rounds, For Time

10 Chest to Bar Pull-Ups


Strength Version:

10 Rounds, For Time

7/5 Strict Pull-Ups


Level 2:

10 Rounds, For Time:

7 Pull-Ups    


Level 1:

10 Rounds, For Quality 


Conditioning

"Red Dawn"


AMRAP 4min

21/17 Calorie Row/Bike

21 Line Facing Burpees

Max Calorie Echo Bike


-4:00 Rest-


AMRAP 4min

15/12 Calorie Row/Bike

21 Line Facing Burpees

Max Calorie Echo Bike


-4:00 Rest-


AMRAP 4min

9/7 Calorie Row/Bike

21 Line Facing Burpees

Max Calorie Echo Bike


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


Optional Accessories

4 Sets, For Quality

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