Warmup:
10 Cal Bike
10 Cobra2Downward Dog
10 Alternating V-Ups
10 Hollow Rocks
10 Twisting Push Ups
10 Spider-Man Lunge
10 Bow2Bends
5 Single-arm Ring Rows per side
5 empty bar press
5 push press
5 push jerk
WOD:
For Time:
60 Ab-Mat Sit-Ups
50/40 Cal Echo Bike
40 Shoulder to OH (95/65)
30 Supine Ring Rows (Feet elevated)
50 Ab-Mat Sit-Ups
40/30 Cal Echo Bike
30 Shoulder to OH
20 Supine Ring Rows
40 Ab-Mat Sit-Ups
30/20 Cal Echo Bike
20 Shoulder to OH
10 Supine Ring Rows
Video courtesy of Train FTW. Making Tuesday a little interesting with a bit of a Chipper WOD. Best way to think of this, you are going through 4 movements, and every time you come back to a movement, you have 10 less reps to do that the last time you did it. For the ring rows, the goal is to make them as challenging as your strength level can take. If you can elevate your feet on a box or a bench so your body is in a supine position, that is perfect.
Scaling Options:
Ab-mat sit ups -> Feet anchored (ELITE: GHD)
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
Bike Cals -> cut to allow WOD completion in 45 Min
Ring Rows -> Feet on the floor, Step further back to take some tension off (ELITE: Pull Ups)
Joint Strike CrossFit 