WOD: Thursday 221027

“I feel good, I feel great, I feel wonderful... I feel good, I feel great, I feel wonderful... I feel good, I feel great, I feel wonderful...“ The same thoughts of Bob and anyone on the Assault Bike.

• Daily Focus

The focus today is on building aerobic capacity. This is a fun classic brick style interval session for those triathletes in the mix. We are getting in a hard bike directly into a hard run. The goal pace for this would be to hit the bike in 90 secs or less and still have the ability to maintain 5 km pace for the run. For class management we can easily start athletes in a waterfall fashion to allow them to get on and off the bikes in order to allow for 3 athletes per bike.

Quote of the Day:

“Disneyland. The world’s biggest people trap, built by a mouse.” — Bill Murray

MetCon: “What About Bob”

6 rounds, each round for time, of:

33/25 Assault Bike Calories

Run, 400 m

Go every 5 mins.

Goal: 3 mins-3:30 per round

Accessories:

Eat and sleep 8 hours!