Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym
This is a true test of your ability to work in recovery.
3 Quality Rounds
- 8 Cossack squats/side
- 10 light single-leg glute bridges/side
- :30 side plank/side
- 10 band pull-aparts
- :30 easy hang
Aerobic Flow
20 Minutes — Conversational Pace
Rotate continuously:
- 2:00 easy bike/row/ski
- 10 light goblet squats
- 10 ring rows
- 40m farmer carry
- 10 step-ups
- 10 sit-ups
Then back to the machine.
RPE 5.
No score needed today.
This is a true test of your ability to work in recovery.
3 Quality Rounds
- 8 Cossack squats/side
- 10 light single-leg glute bridges/side
- :30 side plank/side
- 10 band pull-aparts
- :30 easy hang
Aerobic Flow
20 Minutes — Conversational Pace
Rotate continuously:
- 2:00 easy bike/row/ski
- 10 light goblet squats
- 10 ring rows
- 40m farmer carry
- 10 step-ups
- 10 sit-ups
Then back to the machine.
RPE 5.
No score needed today.
This is a true test of your ability to work in recovery.
3 Quality Rounds
- 8 Cossack squats/side
- 10 light single-leg glute bridges/side
- :30 side plank/side
- 10 band pull-aparts
- :30 easy hang
Aerobic Flow
20 Minutes — Conversational Pace
Rotate continuously:
- 2:00 easy bike/row/ski
- 10 light goblet squats
- 10 ring rows
- 40m farmer carry
- 10 step-ups
- 10 sit-ups
Then back to the machine.
RPE 5.
No score needed today.