Open Gym WOD, July 17, 2022
Open Gym 7.17.22
Intervals
Metcon
Warm-Up: Assault Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
Echo Bike / Assault Bike Intervals:
24 Cals Harder (85-90%)
18 Cals Hardest (90%)
12 Cals Harder (85%)
18 Cals Hardest (90%)
24 Cals Harder (85%)
*Rest 1 Min Easy (Arms Only) between reps.
Metcon
Metcon (5 Rounds for reps)
5 sets (new set every 5:00)
50 Double Unders
5 yd Shuttle Run (Down and Back)
10 yd Shuttle Run (Down and Back)
15 yd Shuttle Run (Down and Back)
15/12 Calorie Assault bike (Or 12/10 Calorie Echo Bike)
50 Double Unders
5 yd Shuttle Run (Down and Back)
10 yd Shuttle Run (Down and Back)
15 yd Shuttle Run (Down and Back)
15/12 Calorie Assault bike (Or 12/10 Calorie Echo Bike)
