WOD

“Ma Luv”

METCON

EMOM 10
1 – 15/12 Calorie Bike
2 – 15 Russian Swings
Rest 2 Minutes
EMOM 10
1 – 15/10 Calorie Bike
2 – :45 Weighted Plank
Weight: 70/53, 45/25

MASTERS

EMOM 10
1 – 15/12 Calorie Bike
2 – 15 Russian Swings
Rest 2 Minutes
EMOM 10
1 – 15/10 Calorie Bike
2 – :45 Weighted Plank
Weight: 53/35, 25/15

MOVE

EMOM 10
1 – 12/9 Calorie Bike
2 – 15 Russian Swings
Rest 2 Minutes
EMOM 10
1 – 12/9 Calorie Bike
2 – :45 Plank
Weight: 35/26

WOD GUIDANCE & GOALS
Everyone loves the assault bike, right?! Fight to complete the 15/12 calories in about :50, so you have time to transition and rest before the kettlebell swings. The Russian (eye-heigh) swings should be heavy and unbroken every round. For the second EMOM, the weighted plank should be at a weight you can do unbroken.

Post Cals/Weight to Comments.

HOME WOD

EMOM 10
1 – 200 Meter Run
2 – 15 Box Jumps
Rest 2 Minutes
EMOM 10
1 – 200 Meter Run
2 – :45 Plank

ENDURANCE

Rest