Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
“Rowing with Kelly” (30-minute cap)
For Time:
Option 1 & 2
50,35 Calorie Row
3 Rounds of “Kelly”
50,35 Calorie Row
*1 Round of Kelly is:
400 Meter Run
30 Box Jumps (24,20)
30 Wallballs (20,14)(10′ target)
Option 3:
50,35 Calorie Row
3 Rounds of “Kelly”
50,35 Calorie Row
*Option 3 Kelly
400m run
15 Box Jumps (20,16)
15 Wallballs (14,10)(9′ target)
Post WOD:
Couch stretch 2 minutes per side.
CFS Brief:
Day 35 WLC
Rowing with Kelly: 25:24 with 20 reps and 10lbs on the wall ball
Rowing with Kelly: 29:39 | 14# WB to 9′ Target The last time we had Kelly involved in a workout, she hung out with Helen and suffice it to say that was a memorable experience. This one lived up to that expectation and then some. For me, any time there are large sets of wall balls involved I know it’s going to be a challenge. That said, I took the challenge head-on and learned that repeating “I love wall balls” over and over does not actually make me love wall balls. HUGE class at 5:30 and even the 6:30 was the biggest it has been in a while. Great to see and hear all of the encouragement throughout the 5:30! Hanna handled the big crowd with ease and a big smile 🙂 Thank you!
Nice work Jamie! Way to chip away at this one – you looked strong throughout!
21:05 Rx
I love your new perm…and your mani/pedi is fantastic 🙂 Always fun to watch you go!
Deb, were your ears ringing this morning?! After the wod Jamie, Casey & I were chatting and all agreed – you give us such a boost!
Did 9:30 class. Anniversary workout. JL. 27:30. #20, 20”, 20 reps. After yesterday and today my legs are toast.
ML 26:20. #9, 12”, 20 reps 200M run 20 cals.
What a nice way to celebrate an Anniversary!! Great work on the box jumps! Enjoy the rest of the day and weekend – I hope you do something special to celebrate!! Happy Anniversary!
Thanks Deb. Much appreciated!
22:34 Rx