WOD
10 Rounds of 1.5 Minutes on 1.5 Minutes off
[odd]
10 Toe-to-bar
10 Two arm dumbbell thrusters 50/35 lb
Max effort air assault for calories
[even]
10 Toe-to-bar
10 Two arm dumbbell thrusters 50/35 lb
Max effort row 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 ten toe-to-bar and ten dumbbell thrusters 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 two pairs of dumbbells as well as a rower and a bike. Two athletes will be working at a time starting with toe-to-bar and 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 toe-to-bar 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.