00:00 – 00:12 Benchmark Helen: 3 Rounds for time 400 m Run, 21 KB Swings RX 24 kg, 12 Chest to Bar/Pull Ups.
00:12 – 00:20 Benchmark Annie: 50-40-30-20-10 DU, Sit Ups
Endurance WOD:
1000/800 m Run 6 min Cap.
1000/800 m Row 6 min Cap.
50/40 Cal Echo Bike 6 min Cap.
500/400 m Run 3 min Cap.
500/400 m Row 3 min Cap.
25/20 Cal Echo Bike 3 min Cap.
Legs definition
4×10 front squat
4×20 back rack forward lunges + 12 swiss ball leg curl
3x 45/1 heavy sled push +10 leg extension (cable or nordic)
3x1min banded step backs
3×20/25 swiss ball crunches + 15 swimmers
Mixed conditioning FBB
A1. 3 /4 sets of: 15 cal Hard row 15-15 banded clamshells 20 banded hip thrust
A2.3/4 sets of: 15 cal bike 16 feet elevated back step lunges 15 banded cha cha
A3.3/4 sets of: 150 m run 15 ring rows 12 oblique side bends
