Wednesday 05/17/2023 Workout Of the Day

A. 5 sets
10 barbell bent over rows, supine grip
10 floor press
10 windshield wipers

B. 9 min ECHO bike*
*E90s 10 S2OH (start with S2OH)

RX: 65/95#
Int: 55/75#
Beg: 35/35#

C. Core Work
Coaches choice

Workout Notes: For Part A, you will use one barbell. Focus on quality reps. You can add or take off weight between the rows and floor press if needed. For the windshield wipers, both sides equals one rep. Rest as needed between sets.

For Part B, you will start with the S2OH. Once you complete 10 reps, you will jump on your ECHO bike and accumulate max calories. At the 90 second mark, the timer will ring and you will get off your bike to do another 10 S2OH before getting back on the bike. The workout finished on the bike. You will end up doing S2OH 6 times (0:00, 1:30, 3:00, 4:30, 6:00, 7:30). Your score for today’s WOD is total calories after 9 minutes/6 rounds.

Coaches choice of core work to finish today off!