“AEROBIC THRESHOLD 21.1” WOD 1/20/21

“AEROBIC THRESHOLD 21.1” WOD 1/20/21

WARM UP:
400 M. Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility

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WIN
SKILL:
3 Sets
7 Ring Swings
*Rest 1 Min. 
Then:
M.E. Ring MU
2K Bike
M.E. Ring MU  
*Sub. M.E. Ring Dips
WOD:
“AEROBIC THRESHOLD 21.1”
AMRAP 1
M.E. Assault Bike 
*Rest 3 Min. 
EMOM 8
ODD: 45% of M.E 
EVEN: Rest
*Rest 3 Min. 
For Time:
100 Double-Unders 
10 Ring MU
*5 Min. Cap

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FIT
SKILL:
EMOM 12
M1: 20 V-Ups
M2: 45 Sec. Front Plank
M3: 20 Hollow Rocks 
WOD:
AMRAP 1
M.E. Assault Bike 
*Rest 3 Min. 
EMOM 8
ODD: 45% of M.E 
EVEN: Rest
*Rest 3 Min. 
For Time:
200 Single Unders 
400 M. Run
*5 Min. Cap

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AT HOME
SKILL:
EMOM 12
M1: 20 V-Ups
M2: 45 Sec. Front Plank
M3: 20 Hollow Rocks 
WOD:
AMRAP 1
M.E. KB Swing
*Rest 3 Min. 
EMOM 8
ODD: 85% of M.E 
EVEN: Rest
*Rest 3 Min. 
For Time:
100 Double Unders (200 Single’s) 
400 M. Run
*5 Min. Cap
**Use what you got for KB Swing