Dynamic Effort Upper
If busy split class into 2 groups.
Group 1: Thrusters
Group 2: Assault Bike, Remember Athletes are partnering up for the assault bike WOD
TODAY: Complete Strength, WOD and $Out with class.
Mobility: 5min
Complete mobility in video below. Foam rolling LATs
Dynamic Warm Up: 5min
Strength: 18min
Thruster (6×3 @ 60% from rack)
NOTES:
NOTES:
New DE Upper for the next 3 weeks, increasing 5% each week. Goal is to get Athletes comfortable under load and volume. Spend some time today going over the thruster points of performance.
WOD: 18min
“Riding Dirty”
Assault Bike, Teams of 2
Rotate with Partner for 5miles
Max Distance hold at
Rx+ 85,75 RPMs
Rx 75,65 RPMs
**Score time of completion
Rotate with Partner for 5miles
Max Distance hold at
Rx+ 85,75 RPMs
Rx 75,65 RPMs
**Score time of completion
NOTES:
If Athletes are modifying from Rx+ or Rx RPMs, They need to pick a 90% RPM and stick with that number for the 5min.
Athletes will begin pedaling on bike to reach set RPMs, as soon as they drop below the set RPMs their time on the bike is over and their partner gets onto the bike. This repeats for 5 miles.
If Athletes are modifying from Rx+ or Rx RPMs, They need to pick a 90% RPM and stick with that number for the 5min.
Athletes will begin pedaling on bike to reach set RPMs, as soon as they drop below the set RPMs their time on the bike is over and their partner gets onto the bike. This repeats for 5 miles.
Cool Down Stretch: 2-3min
$ Out: 3min
NOTES:
Complete with everyone. Do not use GHD, anchor feet under dollies or DBs
**Rotate rounds forward and backward, anchor feet