Strength:
10:00 For Quality
2 Laps Heavy Farmers Carry
:30 Hard Plank
WOD:
5 Rounds For Calories
:30 Assault Bike For Calories
1:30 Rest
:30 Row For Calories
1:30 Rest
Purpose of the Workout:
The strength portion of our WOD today is going to feature heavy farmers carries (with dumbbells or kettlebells) and the hard plank. In order to execute the hard plank properly, we need to engage our whole body to be as rigid as possible. This movement is great for improving our level of midline engagement.
Our WOD today is a couplet of our two favorite implements at the gym, the erg (rowing machine) and the assault bike! Because we have a relatively short work time and a longer rest time, we want to attack each round with near maximal (90-95%) intensity!