WOD 08062022, Wednesday
Endurance :
For time
Emom x 42–Minutes
1- 18 Cal Rowing
2- 18 cal assault bike
3- 10 active Air squat ( every 5s 1 rep )
4- 16 Cal Rowing
5- 16 cal assault bike
6 - 10 active Air squat ( every 5s 1 rep )
7- 14 Cal Rowing
8- 14 cal assault bike
9- 10 active Air squat ( every 5s 1 rep )
10- Rest
11- Rest
Bonus work :
A. Ball slam into broad jump
3 sets , 5 reps
B. Russian twist
150 reps
C. Single leg Deadlift
3 sets , 10 reps
E. Supersets x 3 Sets
21s Bicep curls
Max banded triceps
Here’s an idea💡:
You may complete all the bonus work from this week on Wednesday!