Alt EMOM 28 mins: Run / Row / Ski Erg / Bike Calories, Up Downs, Glute Ham Bridges and Walk As Rests

Every 1 min for 28 mins, alternating between: Run / Row / Ski Erg / Bike Calorie, 50 secs Up Down, 50 secs 20 Glute Ham Bridges Walk As Rest, 50 secs

Longer EMOM today but today won't be the typical high intensity EMOM. You choose, run, bike, ski, or row for :50 at moderate effort. Keep Up Downs consistent, aim for 15+. Think touch & go w/ a :01 pause at the top for the Glute Ham Bridges. Walking rest w/ nasal breathing. In case you didn’t know, Nasal Breathing is a great tool to utilize to improve endurance, help with stress management, and respiratory health when practiced consistently. Many of us don’t spend all that much time focusing on our breathing, but if we did, we might notice we have a tendency to breathe almost completely in and out of our mouths. This actually inhibits our ability to cycle carbon dioxide out, forcing us to breathe more often (like panting or hyperventilating)

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GDFIT30 WOD

AMRAP 12 mins: Double Dumbbell Snatches, Dumbbell Suitcase Alternating Reverse Lunges and Single Unders

Complete as many rounds as possible in 12 mins of: 8 Double Dumbbell Snatches 16 Dumbbell Suitcase Alternating Reverse Lunges 48 Single Unders

24 Doubles Unders if you have them. Optional Finisher: 2-3 Sets 10 Clam Shells/Side 20 Slow Arm Haulers :30 Hollow Hold

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