WOD-
Conditioning Program Baseline TEST Day (See below for more details)
2:00 for max calories on the
-Bike
-Ski Erg
-Rower
Rest 2:00 between each machine
Then,
As many rounds as possible in 12:00 of
3 Strict pull ups
6 Dumbbell hang power cleans 40#(25#)
9 Push ups
SPRINT-
30 Minute AMRAP:
50 AbMat Sit Ups
50 Push Ups
500′ Farmers Carry
50 KB Box Step Ups
50 Alternating KB Snatch
*Every 3 minutes Run 200m*
Conditioning baseline test. We will use the total calories for upcoming conditioning workouts, so make sure you record your numbers. The conditioning will be on Mondays, similar to the running program. We will do the conditioning work prior to the WOD. You can do the machines in whatever order you want, just remember to record your numbers as we will use %’s for the upcoming workouts.
