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Conditioning:
Every 4 minutes for 20 minutes (5 sets):
8 Power snatches (95/63)
8 Bar over burpees
8 GHD sit-ups
AMRAP row/bike in remaining time*
For score of total calories
*Athlete must row on 3 sets and bike on 2 sets
Post results and experience to comments
3:15 bike time
37 calories rowed
21# snatches
Stepped over bar in round 2
Wod1 50 cal 1:35…(106/79) legs are very bad.
Wod 2. ..2 rounds 8 per snack, 8 burpee over bar 8 ghd total cal on rower remaining time…44 cal motor spent from bike
0:53 bike time peaked at 113rpm averaged 95rpm.
This was terrible. Legs cramped up after and I felt sick! Did not have enough time to recover and do wod 2.
Once I backed off on bike a little there was no getting rpm back. Next time hold intensity for as long as possible no matter what.
I threw up afterwards! That was an awful “surprise” by coach Jimmy!
Nice! I haven’t pushed myself that hard. Can’t quite go there!
HENRY!!! Sub 1 min?!!! Way to blow it out of the water!
Strong work brother!!
Wowza on that bike! Strong work!!!
3:36
I still haven’t recovered.. can’t stop coughing.. thanks Jimmy!
Cwod:
40 cals Rx
Your height was a significant disadvantage on this one!
Ugghh yes bike is always the worst for me haha
Bike 2:01, 93 rpm high and avg 69
I think it makes me a weirdo or a psycho because I loved that so much. 🙂
WOD 2: 59 cals Rx
WOD 2 actually helped recovery.
Side note: today made my coach’s heart very proud!! ❤️ I got to witness 0845, 1200, and 1730 classes push themselves to the limit today! We are all capable of more than we think and today you all pushed that envelope and became fitter and faster. Strong work Apes!!!
Totally agree Coach Sarah! Today brought a smile to this coach too!!!!!!
3:36 for my 40 cals on the bike! This was awful, Jimmy called it the pain cave but it felt more like a puke cave.
CWOD 29 total cals, also barf city. Did the snatches at 53#’s, roughly 63% of my 1-rep max. My GHD’s are improving a little bit but I need to work on my burpee speed.
WOD !:
Bike:
1:05, (106 max rpm, 88 avg rpm)
WOD 2:
Rx
65 total cals
(35/30)
AWESOME job everyone for smashing the bike today!! I am sure everyone was SOOOOO happy with the surprise! 😉
APE Strong!!
Wod1: Bike 40 cal 2:11
Wod 2: Mod 25# snatches, 37 cals (did bike instead of row)