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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!

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