Friday, 16 November 2018

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

Comments

  1. Took 50min to bike 20 cals
    Next 3rnds got 38cals total
    CWOD Part 1: 143 Rx
    Part 2: 5:00, 50# Dball

  2. megancyork says

    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.

  3. 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.

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