Last Home WOD
We are doors open tomorrow Thursday 29th! Welcome back!
No membership? You can get book a class and get it set-up online through Pike directly.
See you soon!

A) NOTES
- Strength: This EMOM should be very challenging, but the variance between positions means you'll be recovered enough between each piece. Shorten the hold time if necessary.
- Metcon: Our metcon today consists of Burpees, Air Squats, Russian Swings and a cyclical element of your choice. 2:00 rest, then rinse and repeat.
- Equipment: Medium & lighter weight, jump rope.

B) WARMUP
4 rounds:
2 Side/Side Deep Lunge + Sumo Twist
4 Upward to Downward Dog + Toe Touch
6 Arms Overhead Squats

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s SA Overhead Wall Sit R
Min 3: 30s Single Leg Reverse Plank R
Min 4: 30s SA Overhead Wall Sit L

D) 2 ROUNDS FOR TIME
25 Burpees
50 Air Squats
75 Russian Swings
100 Double Unders
Rest 2:00
- Goal: Keep your heart rate and breathing under control, try to find that
sustainable pace sweet spot where you feel like you could keep going for another 2 rounds if you had to.

• Alternatives for Double Unders: 400 Meter Run or Row 100 High Knees 100 KB March total

TIME CAP = 22:00

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s Wall Sit
Min 3: 30s Single Leg Reverse Plank R
Min 4: 30s Side to Side Plank

D) 2 ROUNDS FOR TIME
25 Burpees
50 Air Squats
1:00 Penguin Taps
Rest 2:00

• Alternatives for Double Unders: 400 Meter Run or Row 100 High Knees 100 KB March total

TIME CAP = 22:00

E) LIZARD POSE
As above