High Five for the cal bike today!
Warm-Up
Coach’s choice
WOD prep
Prep the kettlebell swing
WOD
“Full Count”
5 Rounds:
AMRAP 4:
35/25 Calorie Bike
25 Kettlebell Swings (53,35)
Max Shuttle Sprints in Time Remaining
Rest 4 Minutes Between rounds
Score is your max 10m shuttle sprints
*Scale KB load as needed.
Endurance & Stamina
1 mile run
2k row
5k bike
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
I definitely need to work on my flexibility and getting my glutes engaged…this is the second time in a week that my back started spasming and I had to stop a workout.
Round 1: Rx (only did 6 jogs and then bailed)
Rounds 2-5: just did the 35 cal bike and some mobility
On a happier note…once my back relaxed a little, I did some controlled box jumps to see how my knee would handle it…first time since my injury. 5@ 12″, 5@20″, 5@24″ and 1@30″…all without any knee pain.
Special shout out to Pete for crushing this workout! Awesome sprinting all the way through.
163 w/ RKBS @ 53#
35/34/32/31/31
That’s a lot of sprints Ryan. And unfortunately, it gives me no idea how this WOD will go for me, other than I’ll have way less than that.
Ken, unfortunately I was not able to attend this morning’s festivities, but gee it looked fun. I’m sure you will make us all proud!
Thanks for the vote of confidence Deb. In the 7:30 crew I’m competing with a bunch of people who are all trying to be named Athlete of the Month, so I need to bring my “A” game tonight.
Full count: 83 (17, 15, 15, 16, 20) 44# KBS