WOD: Thursday 1/7/21

Metcon: Bike Erg

- Warm-up: 5m

- 30s easy pace (80rpm)

- 30s mod pace (85-90 rpm)

- 30s mod pace (85-90 rpm)

- 30s hard pace (95 rpm)

- 30s harder pace (95-100 rpm)

- 30s hardest pace (105 rpm)

- 2m recovery (50 rpm)

- 5 x 2:30 mod pace (85-90 rpm), 2:30 easy pace (70 rpm)

- Cooldown: 5m recovery (50 rpm)


Extra Strength:

7m AMRAP

- 14 x Ring Rows

- 14 x Push-ups

4x28 Sets (7 Half Bottom, 7 half top, 7 full, 7 slow)

Superset

- Barbell Curls

-Tricep Push downs

Superset

- Hammer Curls

- Bench Dips

Superset

- Seated DB Curls

- Skull Crushers

7m AMRAP

- 14 x Ring Rows

- 14 x Push-ups

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