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Our Blog

Wednesday 11.23.16 Workout of the Day

By cfpalmbeach | In WODs | on November 22, 2016



Haley Johnson sky high at The Better Half Battle 


“Mountain Bike”
18 Min AMRAP:

(In teams of 2)
Buy-in: 100/70 Calorie Assault Bike S(Airdyne)
In the remaining time:
2 Rope Climbs
50 Double Unders S(25 Dubs/100 Singles)


Core WOD


WOD Tips:

-After a couple days with lots of lifting, today will be focused on conditioning and gymnastics skills.  The entire workout will be done in teams of 2, with one person working and one person resting.  Both partners will share a bike, and will alternate until they hit a total of 100/70 calories.  Each partner should work for about 25-35 seconds in order to keep the intensity high on this portion.  Ideally, this would be completed in under 4 minutes. 

-In the remaining time, you will be going back and forth between rope climbs and double unders.  If possible, try to split up the reps evenly for as long as you can.  If one person starts to struggle then the other teammate can help them out.  A good goal for a lot of teams will be to get 1 round per minute for the remaining time. 



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