22nd May 2019
WOD WOD, May 23, 2019
Pace the Ace
Much like last Thursday, the goal is consistency and sustainability.
Warm-up
1 mini tabata round of workout
*push up instead of burpee for warm up
*push up instead of burpee for warm up
Metcon (AMRAP – Reps)
EMOM 24 (4 rounds):
1- 45sec ski
2- 5-10 burpees ( 30s cap )
3- 45sec bike
4- 5-10 burpees
5- 45sec row
6- 5-10 burpees
*pacing test
*pick a number of burpees and stay consistent
*Start 4 people each station and follow suit
*Record the rep range of burpees you chose and were successful in sustaining ie 10 each round
5min rest then start Finisher
Accessory
Thursday Finisher
Hindshaw lacate tolerance workout:
Using 1 x bumper plate:
5 rounds
20 second bent over row fast
20 second uprght static hold with plate
20 second bent over row slow
no rest
