Join us this Wednesday for a FREE WOD at any class times!
No CrossFit experience needed!
Endurance:
20/16 Calories row
20/16 Calories ski
20/16 Calories bike
Rest 3:00
4 Rounds for total time*
*Goal is negative split times each round
Skill:
Handstands
Max handstand hold*
Rest 2:00
2 Sets for total time
*Options:
Advanced: freestanding handstand (minimum 0:30 hold per round)
Intermediate: wall-facing handstand
Beginner: box handstand
Post results and experiences to comments
Now that’s some cardio!! But I did improve every round
Happy to see you posting mom! Strong work! ❤️
Tested this EWOD last week. Didn’t grab my TT but here were my paces:
Row: 1100,1200,1300,1400cal/hr
SKI: 900,975,1050,1125cal/hr
Bike: 60,65,70,72+(held on for dear life on this last bike)
SMOKED afterwards!
Loved this!!!
I didn’t get all my cal/hr but my splits were
4:00
3:48
3:48 (hey I might be understanding how to pace finally )
3:34
24:08 total time
NEGATIVE SPLITS!!!!!
That last bike was yucky!
Pacing is hard!! I thought I started at a good pace, but my legs and lungs were toast on that last bike. Thanks for the push, Jimmy. I had negative splits on everything except the ski. Embarrassed to say that my best ski was the first round.
Row 800, 900,1000, 1100
Ski 700, 600, 600, 600
Bike 50, 53, 55, 59
Total time- 29:51
Split one 5:57
Split two 5:36
Split three 4:52
Split four 4:26