Flow State
Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Flow State
50-40-30-20-10
Calorie Row
Box Jumps (24,20)
Russian Kettlebell Swings (70,53)
*200 meter Run after each rep scheme.
Option 2:
50-40-30-20-10
Calorie Row
Box Jumps (24,20)
Russian Kettlebell Swings (53,35)
*200 meter Run after each rep scheme.
Option 3:
25-20-15-10-5
Calorie Row
Box Jumps (20,12)
Russian Kettlebell Swings (35,26)
*200 meter Run after each rep scheme.
*The reps have been reduced in option 3 to allow the athlete to keep up the intensity of the workout.
Post WOD:
Agile 8
CFS Brief:
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Flow State: Not For Time: 50-40-30-20-10 Claorie Row and RKBS (44#…the heaviest they had) My body felt like it was 2:30am. Good luck to Team CFS at the Spartan Race!!! 💪
Flow state: 27:50 RX. A nice steady burner!
Is a “claorie “ some kind of Scottish breakfast?
Holy crap! We knew you would be sub 30…but didn’t think it was that far sub 30! Well done!
At least you didn’t beat me by a full 10 minutes (although it would have been way more than that if I went Rx)!
Flow state: 36:58 @ 53#
Instead of box jumps did you have a sip of scotch each round?
Flow State: 36:23 @ 53#
31:34 rx. Matt was moving this morning!
Yes, a “clalorie” is an English delicacy. And apparently I misread and though it was 70/53…🙄
Ha! If I did a sip of scotch in lieu of box jumps, there would be issues. They had no boxes and I had to find a place to do RKBS so I did not hit anyone…
Turned out the Mexican food was good fuel, haha