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WOD

“Central Park” JL SU BIKE/ROW/RUN (Time)

“Central Park”

5 Rounds:

30 Jumping Lunges

30 AbMat Sit-ups

30/21 Bike/Row or 21/15 Ski

or 400m Run

25 min Time Cap

RX+-Same as RX

RX -As Written

50-59 -Just lunges

60+-30 Air Squats

Basics-3 Rounds, 14 lunges, 14 Sit Ups,200m Run
DESCRIPTION

This longer triplet workout combines bodyweight movements with calories on a machine or running.

The nature of all 3 movements allows for constant motion over the 5 rounds

The intended time range for this “sweat fest” style workout is between 20-30 minutes

JUMPING LUNGES

We’ll alternate legs , with 15 reps per leg.

The back knee should touch the ground in the bottom

The lower body should reach full extension betweens reps

Choose a number that you can complete in less than 1:30

ABMAT SIT-UPS

Choose a number that you can complete in less than 1:30