WOD – Thu, Oct 30

STRENGTH
Bulgarian Split Squats (Weight)

3 x 8/8, build

GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 8 reps on one leg, then 8 reps on the other. Take 2 minutes between sets, ideally increasing your dumbbell weight each round.

CONDITIONING
“Icarus” (Time)

100 Double Unders
30 Toes to Bar
100 Double Unders
40 Pull Ups
100 Double Unders
50 Burpees

MAx: 30 attempts, knee or pike up, 20 pull ups (band)

MVx: 150 singles, v-ups, ring rows, in+outs

GOALS + GUIDANCE: One-hundred (:90-2:00) will jack up your heart rate for your 30 toes to bar. Do toes to bar in sets of 5-10 rep to save grip and shoulders for the next round of double unders. Same thing for the pull ups, break them into sets of 10 reps. Find a steady pace on the burpees then race through the final twenty reps. Target 15-17 minutes (17 cap).