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WOD

“Washing Machine” (Time)

“Washing Machine”

On the 4:00 x 6 Rounds:

21/15 Calorie Assault Bike

21/15 Calorie Row

*Score is slowest time

Subs:

200m Run

RX+-As Written

RX -As Written

50-59 -As Written

60+-15/12 Cal

Basics-10 Cal
DESCRIPTION

* Finishing out the week with simple, but effective machine intervals

* You’ll complete the 2 listed stations and rest with whatever time remains in the 4 minute window

* Rounds begin on the [0:00-4:00-8:00-12:00-16:00-20:00]

* Each station ideally takes 1:30 or less to complete, which allows you to finish each round in 3 minutes

* This gives you at least 1 minute to recover between rounds

* Adjust the calorie number as needed to meet this recommendation

* Record your times for each round

* Your final score will be the slowest of the 6 efforts