Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Accumulate the following reps in any order or rep scheme:
60 calorie row
60 bicep curls (DB’s or barbell).
60 strict TTB, knees to elbows or knees to 90.
60 Double unders or 120 singles
60 dips (rings, fixed or box).
60 v-ups
60 overhead walking lunges (45,35)
60 Calorie Bike
*Scale loads and movements as needed. The focus today is good clean crisp movements.
Endurance & Stamina:
Ten 40 m sprints. Rest as needed between sprints.
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
“What?! No Wall Balls?!”: 46:15 | 120 Singles | 35# Barbell Curls | All Else as Prescribed
Really liked the strict movements in this workout! I chose to do the 120 singles as a buy in and then do 6 Rounds of 10 Reps of each movement. I moved the V-Ups to after the Curls and split the Strict TTB and Ring Dips into rotating sets of 5. For me, it worked well as it kept the bike and row to manageable segments. Lots of fun! Thanks Hanna!!
Love me a chipper!!!
29:56 with tons of modifications
Curls (45# barbell), K2-90, Ring dips with black band, walking lunges (no weight).
I did the row as 40 cal to start and 20 cal about 1/2 way through
Saved the bike for the very end…60 cal in 3:20…more as a cool down.
41:40
#35 Db curls.
Fun times with the 9:30am crew.