WOD – Thu, May 15

STRENGTH
Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up 70% of your 1 rep max, and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)

CONDITIONING
“Low Key…kinda” (Time)

15-12-9-6-3 Cal Bike
5-4-3-2-1 Wall Walk

MAx: 12-9-9-6-3 cals, mod ww
MVx; 9-6-6-3-3 cals, 20 plank taps or 5-4-3-2-1 inchworms

GOALS + GUIDANCE: THEN, bike the first and second round of calories in :60-:75 or less. The third and fourth rounds in :30-:45 or less and the last round in :30 or less. Scale the calories to meet the time domains. Do the first two rounds of wall walks in :60 or less, the second two in :30 or less and the last rep in :15 or less. These are complementary movements, which means there should be no transition time between the bike and wall walks. Really get after it! Target 7-10 minutes.