spicy wod
Warm Up
Movement Prep/Activation and Increasing Heart Rate
6 min AMRAP
30 sec C2 (easy)
20 sec C2 (mod)
10 sec C2 (hard)
5 Wall Balls (focus on arm cycling)
5 world’s greatest stretch (each side)
Workout Prep
1 set:
5/4 Calorie C2
5 Wall Balls
5/4 Calorie C2
5 Wall Balls
Workout
RX
3 Sets:
20/15 Calorie C2 or 16/14 Calorie Echo Bike
25 Wall Balls 20/14
15/12 Calorie C2 or 12/10 Calorie Echo Bike
20 Wall Balls 20/14
10/8 Calorie on C2 or 8/6 Calorie Echo Bike
Rest 3 min
SC
3 Sets:
16/14 Calorie on C2 or 15/12 Calorie Echo Bike
25 Wall Balls 14/10 lb
12/10 Calorie on C2 or 10/8 Calorie Echo Bike
20 Wall Balls 14/10 lb
9/7 Calorie on C2 or 8/6 Calorie Echo Bike
Rest 3 min
Fit
3 Sets:
12/10 Calorie Assault Bike
15 Wall Ball Thrusters (light)
10/8 Calorie Assault Bike
15 Wall Ball Thrusters (light)
8/6 Calorie Assault Bike
Rest 3 min
Target time each set: 4:30-5:30
Time cap each set: 6 minutes
Cooldown
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …