GO WOD Warm Up
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Assult Bike (Rogue Echo)
10m Easy Warm-Up
~ Rest as needed 2-3 minutes
4 Rnds of:
1m Max Sustainable Pace
6m Slow Spin Recovery
Tips ~ sustainable means hold a pace that you will NOT drop-off of at the end...
Push It, but not so much that you bonk!
STRIVE for 1-2 calories BETTER each round!
Did this for 3 Rnds two weeks ago (HERE)
Drake
WU = Watts = 125 (408) / RPM = 47 (72) / Cals = 65
#1 = 425(474) / 73(76) / 20
#2 = 474(581) / 76 (82) / 22
#3 = 507(623) / 78(84) / 24
#4 = 491(644) / 77(85) / 23
tb
WU = Watts = 103(423) / RPM = 44(73) / 54
#1 = 522(622) / 79(84) / 25
#2 = 560(643) / 81(85) / 27
#3 = 580(663) / 82(86) / 27
#4 = 560(663) / 81(86) / 28
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