Online Judges Course: Click HERE
Skill:
3-person team
Bike for Calories
50 seconds on, 10 second switch
12 rounds for total calories
Conditioning:
Every three minutes, for 12 minutes perform:
Calories Rowed (15/12)
30 Double Unders
10 Hollow rocks
20 High-Lows*
For Quality and Time*
*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground, and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. Total time, each round’s individual time added together, is score. If reps for a round are not completed, that round is worth 3 minutes, plus one second for each rep not completed.
Flexibility/Mobility:
Half Straddle – 1:00/side
Middle Straddle – 1:30
Saddle Sit – 1:30
Reclined Spinal Twist – 1:00/side
Overhead Distraction w/ External Bias – 1:00/side
Post calories, time, and experiences to comments
Awe, love ya Ally! ❤️
#apetonogood
Love this!!
Shadowed Mike^2+Dave- got 61 cal by myself.
10:58 Rx for total time spent on work. Finished each round with at least 10 sec to spare. My body wasn’t feeling it today…
Team “Jammy” joined by Quadzilla
194 calories
CWOD:
2:06
2:22 – abdominal cramp on rower, had to pause
2:14
2:20
9:02 total Rx
2:20
2:26
2:34
2:40
10 min total