Warm-Up:
Coach’s choice
WOD prep:
Prep the row
WOD:
“Team Tosh Bike”
3 Rounds with a Partner:
Interval 1: 25/18 Cal bike (Partner A goes then partner B goes)
Interval 2: 50/35 Cal bike (Partner A goes then partner B goes)
Interval 3: 75/55 Cal bike (Partner A goes then partner B goes)
*9 intervals for each partner.
*Each athlete does each interval.
*Rest while your partner works.
Post WOD:
Foam roll thoracic spine
CFS Brief:
Day 32 WLC
Team Tosh Bike. 37:32 with Ryan. Came out of the box on first 25 and 50 cals hot and felt it after first two rides. I am not a fast twitch muscle dna so sprints like this are hard. Got into a groove in round 2 and good to have Ryan to push me. Great work by all the 530 class in plowing through this insane bike ride. Thanks Kathi for keeping us on track.
Nice work JL!
25cals < 1 min
50 cals <= 2min
75 cals <= 3 min
That was a mental grind!
Team Tosh Bike with Jackie: 54:06
We knew we were the going to be pulling up the rear on this one so Kathi cut down our cals to 15|30|45 for rounds 2 and 3. Definitely a mental grind, esp if you were in the second position coming off the 3rd interval with little rest to start the next round again. Love the comaraderie of our 5:30am crew – you’re all the best! Thank you Kathi for keeping us motivated!
Team Tosh Bike: The Dottirs 48:11 Rx Awesome to have so many people get up early to tackle this workout! Definitely not in my wheelhouse, but really glad I did it. Becka seemed to get faster and faster as the rounds went on, so I tried to follow suit (relatively speaking). We had some good energy with our neighbors, Gia and Ilana to the left and Michelle, Meghan, and Josy to the right. And of course JD broke out into song and dance and random moments, which game a reason to laugh. Thanks Kathi for your smiles and encouragement and for having us do this WOD outside 🙂
Nice work guys! Always impressive to watch you both on the bike 🙂
Way to go! I thought at one point Jackie was going to drive away, but realized she was just sitting in her car so she could sit in a comfy seat. This workout was no joke and everyone deserves a big high-five (and cookies) for get through it!!
JD and MJ
Team name: F#?! This!
50:00+ Rx
This workout couldn’t have sucked worse. It’s like Frozen has turned into some nasty combination of Dave Casto and the devil!
No strategy for this one…just pedal…and pedal some more. Thought about cherry picking and staying in bed…that would have been a nicer start to my morning.
Great outdoor energy from the 5:30 crew as always. Thanks Kathi!
Good one JD! It’s always great to have your humor in the box (or outside the box as the case may be).
She should have driven away, although that would have left me in a lurch so I’m glad she didn’t! Thanks for the support as always…..definitely not in my wheelhouse either!