Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Nights Watch
27-21-15-9
Burpees over the bar
Barbell front squats (95,65)
Toes to bar
Calorie Bike
*After every round run 50 m with a sand bag (50,35)
*If the numbers in the class are greater than the number of bikes start athletes at different stations
1 group on burpees
1 group on Barbell front squats
1 group on Calorie Bike
Option 2:
27-21-15-9
Burpees
Barbell front squats(75,50)
Knees to 90
Calorie Bike
*After every round run 50m with a sand bag(40,25)
Option 3:
18-15-12-9
Burpees
Barbell front squats(65,45)
Toes to rig
Calorie Bike
*After every round run 50m with a sand bag(25,20)
CFS Brief:
*In-house Throwdown Saturday, 11/3/18
Check in starts at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 have been chosen!
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Lots of modifications on this one…did the same 27-21-15-9 rep scheme, but didn’t do the 50m sandbag…did some of my PT walking for that part…25m down to bikes and 25m back each round.
Barbell curls (45#) instead of burpees
Deadlifts (115#) instead of FS
Toes to Post “toast” the new term coined by Becka
Cal bike
Oh…and 20:23…forgot that part!
Nights Watch: 32:57 Rx This was a tough one for me – the bike was particularly challenging (I anticipated that). Decided to go with 65# and see how it went. My mental strength is what got me to finish – along with JD and Becka’s motivational cues. 😬 Thanks Hanna for hanging in with me! Did someone say Toast?!
Nights Watch. 27:00. #35 DB front squats. K290.