No Friday night class this week. Sorry for any inconvenience. All other classes normal.
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:
Elevated Cat – 1:30
Spine Smash – 2:00
Pike Stretch – 1:30
Couch Stretch – 1:30/side
Post times and experiences to comments
Took 50min to bike 20 cals
Next 3rnds got 38cals total
CWOD Part 1: 143 Rx
Part 2: 5:00, 50# Dball
Whoa!
Skill:
Bike to me 56 sec for 20 cals which is a record me.
I got a total of 55 cals. Legs were toast.
CWOD:
Almost puked so I just walked the last 2 and went really slow.
67.
Sell-Out:
I burped felt better.
5:32 w/50lbs d-ball.
Skill:
25 calories: 17 secs
5 calories
15 calories
15 calories
Conditioning:
Completed all rounds within 3 mins
136 Rx
Sell out:
4:13 Rx
Good workout. Huge fan of sprint/rest for multiple reasons.