Friday, December 14, 2018


6 x 2 Tempo Back Squat @ 60% (:04 Down/:02 Pause at Bottom/Stand)

For Time:
"Plan A or B"
2 Mile Bike
100 Double Unders
50 Burpees
200 m Run

*Compare to 6-1-18

Post WOD
3 Rounds:
1a) 10 Barbell Good Mornings
1b) 20 DB Step Ups
1c) 30 Glute Bridges

A Tip For Today
How do you attack the assault bike?  Besides hating it, there are ways of pacing it.  You can start out the first ten seconds in an all out sprint to get the calories moving and not lose much energy.  Once your body shifts energy systems, that pacing is going to become more important.  You could alternate between a moderate and fast pace every ten to twenty seconds.  The important part is that you are ready to jump rope when you hop off the bike.  You could use the same moderate and fast pace for the burpees.