Day 4
WOD 220714
Repeat WOD 211216
Aerobic Repeats + ROMWOD
A. Choose a distance, execute that distance @ 90% effort every 3min, x 8
400m row/ski… 800m bike erg
350m row/ski… 700m bike erg
300m row/ski… 600m bike erg
Work @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00
B. ROMWOD
Optional FBB for Open Gym
A1. 8 RFESS each leg @ controlled tempo… rest 30sec, then A2
A2. 8 dual db Z press… rest 30sec, then A3
A3. 16 total steps – Death March… rest 30sec, then A4
A4. 30sec SB each side… rest 30sec, then A5
A5. AMRAP 30sec – strict L pull-ups… rest 30sec, then A6
A6. 8 weighted back extensions… rest 30sec, then A7
A7. 60sec forearm plank… rest 2min, then back to A1, x 3
