Wednesday

10
Nov

Wednesday

Peak 180 – Peak Class Workout

Capacity

Metcon (No Measure)

Every 3:00 x 4 Rounds

20/15 Cal Bike

Scale: 16/12 Cal Bike

Complete cals at 85-90% effort.

M: 60-65+ RPM, F: 55-60+ RPM

Once you complete the target calories, you will reduce your RPM to M: 35-40 RPM, F: 32-36 RPM. Then, at the 3:00 mark you will start the next round.
Goal:

Reach 85-90% of max effort to reach the goal calories within 1:30. And in the “active rest”, we aim to lower our heart rate down and ultimately increase our Anaerobic Threshold for our re-test.

Aim to have ~1:30 rest each round.

We’re beginning to build here for our re-test of our Capacity Benchmark. So these are not meant to be sprints but we do want to work on setting an aggressive pace from the start and trying to hold it throughout and using the slower pace as recovery.

Metcon

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
*20 Min Time Cap*

(Bar Muscle-Ups)

Scaling:

Bar Muscle-Ups – Chest to Bar

– Pull-ups

-Jumping Pull-ups

-Ring Rows

You can also scale the reps (ex: 2-4-6-8 Muscle Ups if you have the movement but not in high volume….)

This is a Hero WOD in honor of a fallen hero. But also to honor all Veterans for their sacrifices and courage to serve. If you feel like quitting or stopping, remember why we’re doing this and grind through it!

Don’t forget to thank a Veteran today!