0:00-20:00 General/Specific Warm-up
20:00-28:00 Transition to WOD
28:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Hamstring Stretch
Lying Quad Stretch
Lying Quad Stretch
Thread the Needle
Inchworms
WOD Prep
2 Rounds
10/7 Calorie Bike
8 Single DB Hang Clean & Jerks
6 MB Sit-ups
WOD:
“Double Deuce”
AMRAP 22
22/15 Calorie Bike
22 Single DB Hang Clean & Jerks @50/35
22 MB Sit-ups @20/14
SCORE: Rounds + Reps
PACE GOAL: 5-6 Rounds
FEEL:
Steady Grind
Nothing will seem overly terrible, but nothing will seem easy either
STRATEGY:
RPE 7 on the Bike, good push but something you can maintain
Switch hands as needed on the Hang Clean & Jerks
Steady pace on the MB Sit-ups
EQUIPMENT CONSIDERATIONS:
We have Row on Thursday so only use this if absolutely necessary
Ski is a good option if you did not do it yesterday
Otherwise you could have two people share a bike and have one go in reverse order for the AMRAP
BEGINNER: 25/15, no weight on Sit-ups
SCALED: 35/20, 14/10
Rx+: 70/50, 30/20