RAGATTA
5K / 5 X 500M ROW (2 MINS REST) / 3 X 1000M ROW (5 MINS REST)
TOUR DE FRANCE
400 CALS AD / 5 X 40 CALS AD (2 MINS REST) / 3 X 80 CALS (5 MINS REST)
THE SWISS ALPS
1 MIN ON / 1 MIN OFF X 10 SKI
CHAD (HERO WOD)
1000 STEP UPS (20/16”)
RxD+ (20/15) RxD (10/5) SCALED (NO WEIGHT)
Warm Up: 3 Rounds 15/12 Cals 10 RDL (E/B) 10 Hang Power Cleans (E/B) 30 Secs Overhead MB Stretch WOD: RXD Option: For Time: 15 – 14 – 13 – 12 – 11: Burpees Over Rower 250m Row 10 – 9 – 8 – 7 – 6: Powe
Warm Up: 2 Rounds 15/12 Cals 10 Back Squats (E/B) 10 Step Ups 10 Hang Snatches (E/B) WOD: AMRAP RXD Option: Part A: AMRAP in 3 mins Back Squats Weight x Reps = Score *** Rest 3 mins *** Part B: AMRAP
Warm Up: 2 Rounds 15/12 Cals 10 Straight Leg Sit Ups 10 Press Ups 10 WBS WOD: Every 5 mins x 5 RXD Option: Every 5 mins x 5 9 T2B 15 HR Press Ups 21 Thrusters (50/35) 15 HR Press Ups 9 T2B *** If you