WOD 09032022, Wednesday

Endurance
Emom x 40-minutes
1: Row
2: ski
3: bike
4: DUs
5: Rest
Note:
Working Ratio
1st : 10-minutes = 45s work : 15s Rest
2nd : 10-minutes = 35s work : 25s Rest
3rd : 10-minutes = 25s work : 35s Rest
4rd : 10-minutes = 15s work : 455s Rest
Bonus work :
A.supersets x 5 sets
4/4 Deficit reverse lunges
4 seated Box jump
B. Supersets x 4 Sets
5 Ball slam
30 speed banded lat pull
C close Bench press
4 sets , 5 reps
D. DB pullover
3 sets , 12 reps
E. Lateral shoulder raises
3 sets , 15 reps
Here’s an idea💡:
You may complete all the bonus work from this week on Wednesday!