Warm-Up
Coach’s choice
WOD prep
Jump rope practice
WOD
Minute 0 to 10
Annie
50-40-30-20-10
Double-unders
Sit-ups
Option 2
50-40-30-20-10
single-unders x 2
Sit-ups
Option 3:
25-20-15-10-5
single-unders x 2
Sit-ups
Rest Minute 10 to 12
Minute 12 to 20
16 altenating rounds
Tabata battling ropes
Tabata Squats
Post WOD:
Foam roll calfs
Endurance & Stamina
1 mile stone carry
Every time you put the stone down perform 5 burpees.
CFS Brief:
Friday August 3rd. Free class friday.
Deb — I understand this WOD. I wonder if Elizabeth helped Frozen with the post. (???) I’m pretty sure that she came up with the Endurance and Stamina WOD though.
Annie: 10:20, singles x2
Tabata squats: 120
Annie and I aren’t good friends. We didn’t jump well together and she gave me a rash.
I did much better with Jackie on the Tabata round 😂
Annie: 7:01 | 2xSingles
Tabata Squats: 125 (5 rounds of 16 and 3 rounds of 15)
I have not done straight-up Annie for quite some time as my last recorded time was 9:21 🙂
Ken, this WOD was pretty straightforward, though you will be alternating between ropes and squats for the tabata. Another point of interest, playing with puppies for 20 seconds would go by far too quickly. Using battling ropes for 20 seconds is a very different story. As for the endurance workout – I will try that over the weekend since I was not sure how long it will take. If you want to do it with me, let me know!!
Deb — Let me check with John to see what the RX weight is for the stone before committing to that. 😉
Annie. 10:00. Scaled to 50, 40..singles. First time jumping in 3 months. Worst round was 50. Got my last sit up at 9:59. 116 squats. First 4 rds at 14. Last 4 at 15.
I was thinking 1/2 body weight for the stone as that’s sort of how the stones line up for me. John did also recommend packing a lunch before heading out because it could take a while 🙂
That could be tricky carrying both the stone and a brown bag for lunch. I suggest just stopping for lunch at Erica’s or Sunnyside on the way back, although putting the stone down there would cost you an extra five burpees.
Good point. I’ll cover the burpees, you cover lunch. Or we can drag Jana along and she can be our sherpa.
Awesome job John! I had to do penalty abmats at the end of the workout b/c I stopped at the 10 minute cap with 10 abmats to go. John said I should have kept going so I added 20 seconds to my time for the penalty abmats. LOL.