Outdoor WOD

Repeat WOD from 4/24/2019! Anyone remember this special workout??

Accumulate 250/200 cals on the bike erg
Rx+: Accumulate 275/225 cals
Every 3 minutes get off the bike and perform an ascending ladder of
air squats-kb swings (53/35lb)- box jump overs (24/20″)
Start at 3 reps of each movement and ascend by 3 reps every round

*So you bike for max cals until minute 3, then perform 3-3-3, then bike till minute 6, then perform 6-6-6, then bike till minute 9 and perform 9-9-9..etc etc. When you reach 250/200 cals your workout is over.
*30 minute time cap

*Scaling options (especially for our newer members!)
1) Start with 2-2-2 and ascend by 2 reps each round
2) box step overs instead of box jump overs
3) If athlete get to a point where the buy in takes all 3 minutes, next round they should reduce reps by 6 and stay at that buy in for the remainder of the workout. Ex: Athlete does 18-18-18 and it takes them all 3 minutes. Next 3 minutes they do 12-12-12 and stay there for remainder of workout

Home WOD

A) 20 minute ascending ladder:
Start with 3 kb swings-3 air squats-3 step ups
Ascend by 3 reps each round
Run 200m after each round
*Step ups are total reps, not per side. Can do weighted as a harder option
B) Alternating tabata of
hollow hold + strict rotational mountain climbers