20220413

Warmup:

10 Cal Bike

10 Cobra to Downward Dog

10 Thread the Needle

10 Hollow rocks

10 Alternating V-ups

10 Cal Bike

Barbell warmup: With an empty bar, perform 5 reps of: RDLs, Good Mornings, Elbow rotations, Strict Press

WOD:

2 Sets:

50/40 Cal Bike

-Walking rest 3:00, then..-

3 Rounds:

15 Strict Press (75/55)

15 Toe 2 Bar

*Rest 3:00 between sets

 

* From the bike to the T2B is one set. Complete in order (including the walking rest) then rest 3:00 between set 1 and set 2.

Video courtesy of Nick Garcia.  50 Cals in 25 seconds.  Giving you a goal to shoot for…just kidding…please don’t kill yourself today.  That said, today, the goal is to try to hit that red line to tackle a couple very-doable pieces in this WOD.  The reason I say go to red line is, you have built-in rest in here, so finish either the bike or the strict press/toe2bar couplet piece as fast as you can so you can hit that recovery piece and then do it all over again in round 2! And yes, the 3 min of rest after the bike IS walking rest, meaning I want you to walk, not fast, but keep the legs moving during those three minutes. If you stop moving, your legs will not like you much…

Scaling Options:

Bar weight -> 65/45 -> as needed

T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying T2B -> V-Ups

Cool Down:

Cobra Pose – 2 Min

 

Banded Bully Stretch – 1 Min per side

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