Monday, December 13th, 2021

Coach led warm up

3 Sets:

20 Double Knee Tucks in Plank

10 Inch Worm w/ Push-up

10 Tuck Jumps

5 Strict presses (45/35)

Part B

5 min to warm up to 70%/ start weight for push press

Weightlifting

Every 1:30 for 7:30 of:

5 push press (70% of 1 rm)

Post weight used to Wodify and whiteboard

WOD

Bike Pace Consistency

5 Rounds For Time:

400m or .4k Bike

– Rest :30 between rounds

4 Rounds For Time:

600m or .6k Bike

– Rest 1:00 between rounds

3 Rounds For Time:

800m Bike

– Rest 1:30 between rounds

Post total time to Wodify and Whiteboard

Recovery

Accumulate:

1:00 Banded Shoulder Stretch /ea. Side