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Tuesday, 08 January 2019

7 January 2019 by 10 Comments

Skill:

Bike Sprints*

30 sec on/60 sec off

*All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec.

3 rounds for max calories

 

Conditioning:

Complete as many rounds and reps as possible in 12 minutes of:

Run 200m

8 Army T-Push-ups

6 Handstand Push-ups*

4 Ring-Dips*

 

For score

*Rx+ strict handstand push-ups and weighted ring dips (45/30)

 

Mobility:

Twisted Cross

Hip Capsule

Couch Stretch

 

 

Post calories, score, and experiences to comments

Filed Under: 11-15 min, 6-10 min, AMRAP, Bodyweight, CFE, Gymnastics WOD, Mobility, Monostructural, Skill

Comments

  1. White Ape says
    8 January 2019 at 18:55

    Bike:
    Rd 1: 28-15-9
    Rd 2: 21-13-8
    Rd 3: 20-11-8
    Total: 69-39-25=133

    CWOD:
    102 Rx+

    After the bike, I was toast! Strict HSPU were TOUGH!

  2. sflynn says
    8 January 2019 at 19:01

    Bike:
    Rd 1: 13-8-5
    Rd 2: 12-7-5
    Rd 3: 11-7-4
    Total: 36-22-14: 72

    CWOD:
    78 Rx

    Snatch work pre-WOD

  3. megancyork says
    8 January 2019 at 19:01

    Bike:
    Rd 1: 14-8-5
    Rd 2: 12-7-4
    Rd 3: 12-5-4
    Total: 38-20-13

    CWOD:
    104

  4. Norka says
    8 January 2019 at 19:03

    Bike:
    A. 10-9-8
    B. 6-6-5
    C. 4-4-4
    Total: 27-17-12=56
    CWOD: 6 hspu into round 4 (100 reps)
    Purple band on ring dips 2 abmat hspu

  5. darrenandtara says
    8 January 2019 at 21:25

    D.
    CWOD. Through 3 rounds and half a run. Rx+ except the final round of HSPU were kipping. Shoulders were smoked.

  6. darrenandtara says
    9 January 2019 at 13:55

    T. Bike
    A. 11. 12. 10
    B. 6. 7. 7.
    C. 5. 4. 4.
    CWOD. 4 rds. Rx.

  7. White Ape says
    11 January 2019 at 10:53

    Kile was…
    Bike:
    Rd1: 18-8-7
    Rd2: 11-6-5
    Rd3: 9-5-4
    Total: 38+19+16=73

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