Sprint Work:
Partner up, each partner bikes each calorie count (m/f)*
20/16, 30/24, 40/32, 30/24, 20/16
For time
*Partner A bikes (20/12) calories, switches with Partner B who then bikes (20/12) calories. Partner B then switches with A to bike (30/18), etc..
Conditioning:
5:00 AMRAP of:
5 Handstand Push-ups
10 Box Overs (24/20″)
10 Kettlebell Swings (70/45)
5 Squat Cleans (155/103)
…Rest 5 minutes, then…
Perform for time:
50 Double Unders
40 Slammers (12/8) @ 2m
30 Weighted Walking Lunges (35/25)
20 Pull-ups
10 Ring Dips
For score and time
Flexibility/Mobility:
Eye of the Needle – 1:30/side
Reclined Spinal Twist – 1:30/side
Hip Capsule – 1:30/side
Overhead Distraction – 1:30/side
Post individual scores, total score, and experiences to comments
In true Jimmy fashion, I programmed too much for one hour. Oops. Sorry for the changes to post. Had to make it doable for classes.
“Sprint” work w Jana. 25 ish minutes that’s a long sprint
Did the other WODS too. Tired now
Team Tarren. Bike-o-Rama. 21 and change. Aweful.
T.
CWOD 1. 2 rounds @ 93#
CWOD 2. 5:45.
D.
CWOD 1. 1 short of 2 rounds Rx.
CWOD. 2. 5:20ish.
Bike:
“Man-Ape”
15:13
Holy smokes! That was tougher than i thought.
AMRAP:
76 reps Rx
For time:
4:02 Rx
Some solid work!
What jimmy said above for bike “sprints”
AMRAP: 60 reps Rx
For time: 4:59 Rx