Wednesday 20210721

Workout

Metcon (Calories)

ECHO CHAMBER

15 Sets:
30 secs on/30 secs off
Calorie Assault Bike

TARGET SCORE
Target number of Calories each set: 10/8+
Minimum number Calories before scaling: 6/5

Scaling Option
15 Sets:
30 secs on/30 secs off
Calorie Assault Bike
-Encourage lighter pacing-

Accessory – Warm-up (No Measure)

5 minutes
* Practice the Kip, warm up the pull, Work up to box jump height
– into-
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
– Rest as needed between sets/Try and hit the box jumps right after pull-ups –

Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)
Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)
Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)
Beginner: 5-8 Kip swings + 3 Box Jumps (Low)

Posted in WOD

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