Warm-up
Coach’s choice
WOD prep
Prep the stone to shoulder to WOD weight.
WOD
Penny Candy
EMOM 30
Minute 1 3 Stone to shoulder(AHAP)
Minute 2 15 wallballs(20,14)
Minute 3 18/12 Calorie bike
*Your goal is to get each segment done in 30 seconds to allow 30 seconds of rest. Adjust reps, load and calories as needed.
Post WOD
Foam roll for 5 minutes.
This looks like it could get spicy …. Tennis ball Deb …. please post your thoughts in the morning do I can mentally prepare for the 7:30 p.m. WOD.
Penny Candy
Minute 1: 2 Stone to Shoulder at 65#
Minute 2: 10 wall balls (10#)
Minute 3: 8 Cals on the Bike
My goal was to maintain the rep scheme for the entire workout and also to keep it to roughly 30 seconds of work and 30 seconds of rest to maintain the intensity on the work segments. For me, this was the perfect scale as both the bike and wall balls tend to challenge me. I was pleased that all of my wall balls were unbroken and I only had 1 no rep. When you are warming up, you may feel like your first few rounds may be too “easy”, but things will start add up as you get into the workout – it is 10 rounds and it should hurt a bit. Challenge yourself to maintain your rep scheme and intensity. This is a great workout to focus on yourself.
75# stone
10 unbroken wall ball 14#
12 Cal Bike
Wearing the long sleeve shirt to protect arms from stone almost killed me. So hot!!!
Penny Candy
#130 stone
Switched to 115 after round 4
15 wall balls
18 cal bike
Took round 5 off to switch stones.
#100 Stone
12 Wall Balls
18 Cal Bike
I should have read Deb’s post before the WOD, or at least looked at the immense amount of data on the board. I did not pick a rep scheme I was able to stick with the whole time. Plus I rested a round.
65# stone 3/12/10 for 5 rounds, then 2/9/8 for 4 rounds. Great WOD, unfortunately it was smarter than me today.
Penny Candy 3 65# stone / 10# 15 WB /12 cals
The first 6 rounds were good, then my engine died, mentally. I really had to “suck it up”, I really wanted to quit! Last round I did all the numbers.
There were a few rounds that were short on wall balls.
Thanks for the info Deb (and everyone). Now I just need to factor in the Deb has to launch the wall ball a long way, but doesn’t have to lift the heavy stone that high. I have a pit in my stomach thinking about the 7:30 WOD.
See Ken, it all evens out in the end, right 🙂 Good Luck!!!
I kinda wanted to cry a little. I’m not going lie. enjoy Ken 😬
95/15/18
That’s gunna leave a mark…
Lightened up the stone to maintain intensity throughout
Yikes. That was almost as bad as Saturday! Thanks for all of the intelligence. After consulting with the 5:30 and 6:30 crew (thanks Sean) went with 95# stone, 12 WBs and 15 calorie bike.
115 for the stones
12 WB
15 cal on the bike.
Thought I made food choices but Still had to go to Frozen’s out side spot after round 17 to meet Pukie the Clown. Too much bad eating and beer the last 4 days. Time to clean things up