Warm-Up:
2 rounds
5 Calorie bike
10 Spiderman turnouts.
10 Glute bridges
10 Quad grabs
10 Scap push-ups
6 Reverse lunges
Pre WOD prep:
Prep the movements:
Overhead Plate Reverse alternating lunges
Plate Ground-to-Overhead
Burpees to Plate
WOD:
Go time
AMRAP (in a Team of 3) in 30 minutes
Partner A: Bikes 25/15 calories
Partner B performs AMRAP of:
12 Overhead plate reverse alternating lunges (45,35)
6 Burpees to plate (Same)
18 Plate ground-to-overheads (Same)
Partner C: Rests
*All partners rotate when Partner A finishes the bike.
Post WOD:
Foam roll for 5
CFS Brief:
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 2 to 4 people.
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
Go Time with Michelle and Becka: 14+13 Rx
Lots of fun working with Michelle and Becka!! We kept things moving along and became besties with a 35# plate 🙄 Thanks Frozen! Great partner/team workout!
Took this for a spin today with Joe,Hanna and Elizabth. Total time of 2:29:55. Just under 2.5 hours. Fun WOD. Looking forward to it again on Marathon Monday!
We switched on the row every 500m
We switched on the ski every :45 to :60
We switched on the bike every :45 to :60 seconds
We all did 400m runs in order.
Complete 26.2 miles in
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 7 miles
Run 6.5 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.