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THANKSGIVING WEEK HOURS
Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return[/text-with-icon][vc_column_text]
WOD
10 rounds of 1.5 minutes on 1.5 minutes off
(odd)
20 Double Unders
5 Sandbag clean 100/70 lbs
Max row for calories
(even)
20 Double Unders
5 Sandbag clean 100/70 lbs
Max air assault bike for calories
WORKOUT NOTES
Today’s workout is a ten round interval workout with a 1:1 work rest ratio. You will start each round with twenty double unders and five sandbag cleans prior to repping out calories on the bike or the rower. We’ll alternate between bike and rowing every other interval so you will have a total of five opportunities to score calories on each machine. To setup for this workout we’ll get into groups of at least two and up to four. Each group will need at least two sandbags as well as a rower and a bike. Two athletes will be working at a time starting with the double unders then finishing on either the bike or rower. When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests. When round one is over athletes will start again on double unders but switch from the bike to the row or vice versa. Continue in that fashion until all four athletes have finished ten rounds and have been on each machine five times. Your score will be the total number of calories you accumulate after all ten rounds. If needed scale both the number of reps as well as weight on the sandbag to finish with enough time to knock out some calories at each station.
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