WOD
 | Thu, Oct 8 |  |
 Coach BToday’s workout is a doozy with big sets, minimal breaks, and a lot of heavy breathing with just two movements - bike and wall-balls! 😮💨 |
CrossFit 20261008(2)(Time) WARM-UP: 200m walk :30 jog :30 bootstrappers :30 skip :30 alternating Samson stretch :30 shoo the turtles :30 up-downs :30 slow air squat – hips back, knees out :30 side shuffle (right) :30 slow air squat – heels down, full depth :30 side shuffle (left) :30 slow air squat – neutral spine (arch), upright torso :30 jog 1 set: 6 med-ball wall squat therapy with a :02 pause at the bottom WOD MOVEMENT REVIEW & WARM-UP: Bike + Wall-balls WOD: For time Rx: STIMULUS Sub-10:00 30-cal air bike 30 wall-balls (30/20) 20-cal air bike 20 wall-balls 10-cal air bike 10 wall-balls MODIFICATIONS: -Bike, modify cals, e.g., 25-15-10, 15-10-5 (row + same calories) -Wall-balls, modify weight and height first, then reps, e.g., 20-15-10 STIMULUS NOTES: Time cap 12:00 First set of calories in 2:00 or less Heavier-than-usual wall-balls, first set under 1:45 and in 1-2 sets Round volume decreases as fatigue increases STRETCHING: Group recovery walk 2 sets: 1:00 foam roll quad/leg 1:00 foam roll glute/leg
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