Speed work:
Choose one:
Run for meters, Bike for calories, Row for calories
45 seconds on, 45 seconds off – 10 rounds
Conditioning:
“Down and Back Chipper”
50 Box Overs (24/20″)
25 Toes-2-Bar
50 Wall-Ball Shots (20/14) @ (10/9′)
25 Ring Dips
50 Wall-Ball Shots
25 Toes-2-Bar
50 Box Overs
For Time
21:00 Time Cap
Compare to Friday, 08 July 2016
Flexibility/Mobility:
Quad Smash – 2:00/leg
Overhead Distraction – 2:00/side
Hamstring Floss – 2:00/leg
Post skill result, time, and experiences to comments
Bike for Calories: 115, maintained b/t 60-70 rpm
CWOD: Finally got to partner with my girl Becca and Team BS scored 20:41, banded RDs
I really love Team BS haha.
I did running for meters and got 1900 meters. Holy crap big mistake, TOO HOT.
Crashed noon class Sarah talked me into biking forgot to look at calories.
Shadowed team BS On CWOD. Had to leave early after second set of WBS
Thanks for suffering on that bike with me girl!!! That was fun! 😉
Speed Work:
Bike: 91 Calories. TRIED to maintain pace above 60 rpm..and that was hard for this shorty..
CWOD: 18 minute cap at 5:30 am
MOD
Banded Ring Dips
Got through the second set of TTB
Skill wod 123 cal
CWOD scaled with 20 inch box and 16# wb 19:14 partner with John
Push up challenge #13 ✅
Speed work: Assault bike
170 calories
CWOD: 15:25 Rx, partnered w/ Ape
Almost 3 min PR, and Scaled Ring Dips last time.
Legs are wobbly goo right now….
Speed work:
Assault Bike – 183 calories
Legs smoked!!
CWOD:
What Manny said.
Great WOD!
Run option: 1750m
CWOD: partnered with Court-team MPP (maternity post partim)
21:20, mod: red banded ring dips (I tried one set of purple band and that was a bad decision).
What Kels said.
But I biked for calories. 110.
Oops post partum