WOD: Thursday 1/21/21

Metcon: Choose


Hellbike:

Warm-up: 5min from easy to mod

- 3x (30sec hard, 30sec easy)

- 2min recovery

2 sets:

- 6 x 20 on/50 off

- 3min recovery after each set

2 sets:

10 x 20 on/10 off

- 5min recovery after each set


BikeErg

Warm-up: 5min from easy to mod

- 3 x 30 on(100rpm)/30 off (80rpm)

- 2min recovery (50rpm)

2 sets:

- 6 x 20sec standing w/high damper (70+rpm)/50 off

-3min recovery (50rpm) after each set-

2 sets:

- 10 x 20sec seated w/high damper/10s off

-5min recovery (50rpm) after each set-

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