Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
The Ghost (Compare scores from 1/7/18)
Option 1 & 2
6 rounds of:
1 minute of rowing for max calories
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Option 3:
The Ghost
6 rounds of:
1 minute of rowing for max calories
1 minute of burpees
1 minute of single unders
1 minute rest
Post WOD
Kettle bell calve smash. 2 minutes per side.
Endurance & Stamina
The Ghost
The Ghost: 975 Total | Row 75 Cal | Burpee 81 | Singles 819
Previous: 945 Total | Row 72 Cal | Burpee 84 | Singles 789
I rowed the extra calories at the expense of a few additional burpees 🙂 Kept things relatively consistent throughout the workout and had one round of singles that just clicked really well. Note to other classes (KEN): Do not try to jump rope directly in front of a fan, find a spot out of the wind! Thanks Frozen – this was a fun one after being on the barbell yesterday.
Thanks for the tip Deb. Unfortunately I have to give a presentation tonight for work. Otherwise I’d probably be jumping rope in front of the fan and then spitting into the wind as well. It looks like a good one though. I’m sorry I have to miss it.
Can you jump rope during the presentation? I think if you throw in 60+ burpees it would really make an impact. I know lawyers like to be “impactful”.