WOD Wednesday 11-6-19

“My Fitness Pals”

Every 1 min for 20 mins, alternating between:

50 Double Unders

25 AbMat Sit-ups

MAX Assault Bike Calories

Rest 1 min

GENERAL Athletes will rotate through 3 stations in this team workout At the start of the workout (0:00), athlete 1 will start their double unders At the 1 minute mark, athlete 1 will move to their sit-ups and athlete 2 will start their double unders At the 2 minute mark, the first two athletes will advance forward and athlete 3 will start their double unders Rotate through until all athletes have completed 5 rounds at each station There is only one score today, and that is total accumulated calories on the bike as a team

DOUBLE UNDERS Choose a rep number or variation that can be completed in 45 seconds or less each round Options here include: Reduce Reps 45 Seconds of Practice 75 Single Unders (1.5x)

ABMAT SIT-UPS Just like on the jump rope, choose number that you can complete in around 45 seconds each round BIKE Do not reset the monitor after each round, as total calories is the score If unable to bike, complete a row or 10-meter shuttle runs

LOGISTICS If you can, try not to start athletes at different stations at the beginning of the workout Athlete 1 starts on the 0:00, Athlete 2 on the 1:00, and Athlete 3 on the 2:00 This ensures that each athlete goes through the workout in the same order It is also ok for teammates to be completing different rep schemes or variations on the first two movements