10/08/2019

Encinitas – Group Class

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Warm-up

RUN 200M

BIKE 10/8 CAL

ROW 300/200

WIDE LEG Forward Fold

PIGEON

CALF STRETCH

FOAM ROLL

3-5 MIN ADDITIONAL MOBILITY

START WOD AT 15min PAST

EXPECTED TIME TO TAKE 40-45 minMIN

Metcon

Aerobic Challange Day

You may choose a Team Row or an Individual Effort Tri Sprint (Triple Triple)

Team Stairway to Heaven (Time)

In team of 2 only 1 person may work at at time while the other partner rest. Both partners must each finish the same distance before moving to the next distance.

1 –250m/200m

2 – 500m/400m

3 – 750m/600m

4 – 1000/800m

5 – 1250m/1000m

6 – 1000m/800m

7 – 750m/600m

8 – 500m/400m

9 – 250m/200m

Triple Triple (Time)

3000m Assault Bike or 1.86miles (women 2500m or 1.55 miles)

3000m Row (women 2500m)

3000m Run