“Fortitude” Today
WOD
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
* Athletes should work for no longer than 50 seconds each minute to allow for transition. Scale number of calories and burpees accordingly. The goal today is consistency…try and pick numbers that you can complete for all 15 rounds from the beginning. However, you can drop your numbers down mid-WOD if needed. Post calories/reps completed and corresponding number of rounds to the whiteboard.
For Example:
15/15 x 15 OR… 12/10 x 8 and 10/8 x 7
Compare to 10.10.19.
MOVE 45
20 Minute AMRAP:
400m Row
100 ft Bear Crawl
10 Burpees
100 ft Walking Lunge
After Party
Body Armor Part 1
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
*Rest 1:30 Between Sets*
Body Armor Part 2
3 Supersets:
10 Barbell Bent Over Rows
30 Second Prisoner Superman Hold
*Rest 1:30 Between Sets*
