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Monday, 18 November 2019

17 November 2019 by 3 Comments

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Clapping Push-ups

6 Kettlebell Swings (72/53)

8 Box Jumps (30/24″)*

 

For score

*max box jumps on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10/8 Calories Rowed

Rest 1:00

 

3 rounds for time

Flexibility/Mobility:

Spine Smash

Pike Stretch

Couch Stretch

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, EMOM, Gymnastics WOD, Mobility, Monostructural, Skill

Comments

  1. Henry Smith says
    18 November 2019 at 14:00

    Part 1 – 25 cals took 21 sec. 3 rounds took 4:48 / 35 cals. Legged cramped up bad.
    Part 2 – 9 box jumps rx (I did not get through the entire early rounds. Legs needed some time)
    Part 3 – 3:15 rx

  2. Norka says
    18 November 2019 at 18:47

    Skill: 1:23
    14, 12, 13 cals

    CWOD: 53# russians KB
    10 box jumps last round

    Sell out:
    3:41 50# D ball

  3. White Ape says
    19 November 2019 at 18:51

    I did the EMOM at the academy
    Was successful through all 5 rounds Rx+ (106# KB Russian swings & 37” box jumps)
    The box jumps were ROUGH after the heavy kbs!!

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