Warm-Up:
Coach’s choice
WOD prep:
Practice jump rope, Ski erg. Warm up the kettlebell swing to WOD weight.
WOD:
“Flight Simulator” 15-minute cap
5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
*If you don’t have double unders yet perform speed steps. If you don’t have speed steps perform single unders.
*Rest Minute 15 to 20. If you finish before the 15-minute cap you will have more rest.
Then
@ Minute 20
Tabata 20:20 (20 seconds of work/ 20 seconds of rest)
Ski
Swings Option 1 & 2 (53,35) Option 3 (35,26)
16 Alternating rounds.
*If there are more than 10 athletes. 1 person starts on the swings, the other on the ski erg. Athletes will switch back and forth for the 16 rounds.
*Your score will be your total reps on the swings and total calories on the ski erg.
Post WOD:
Lax ball scaps. 2 minutes per side.
CFS 21 Day Complaint Free Challenge.
The challenge will be starting on November 1st.
Details and sign-up information coming soon!
Watch the video below for some insight into what the challenge is about!
Flight simulator. Not sure how to score. Did singles. Got to 100 unbroken then I believed I was to do another 100 and ladder back down. Got stuck. One attempt was 98.
20:20 #53KB. 80 reps. 73cals
Breakfast Wednesday tomorrow! Meet at the box at 7:30 am and we will decide where to go. Everyone welcome!
Flight Simulator: Speed Steps and I got stuck at 45 on the way up. So I hit the cap and had 355 to go! YIKES! My achilles was killing me, I’m limping. Gotta figure out why they are so tight lately.
Tabata 20:20 | 24+87=111. I was consistent with 3 cals per round on the ski erg and 11 except one round on the KBs. I need to weight myself down or something on the ski…..I feel like I’m getting the momentum together but just can’t seem to pump out calories at a fast pace. Kind of like the bike….hmmm….
13:03rx
Ski & Swing
54 cal ski
87 swings #53
141 total
Flight Simulator: 13:48
Tabata 20/20
61 Skerg / 81 KB’s #53
142 Total