Warm-Up:
Coach’s choice
Pre WOD prep:
Prep the movements
WOD:
The Ghost (23-minutes) (Compare scores from 4/9/19)
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.
Options for double unders:
1. Speed steps
2. Single unders
Post WOD:
Lax ball calf smash
CFS Brief:
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 6 people.
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
Where are the comments?
Us 7:30 p.m. people need to know how horrible this WOD is going to be.
Is today a “rest day” Deb?
Today is a rest day Ken! I have done this one before (and have put it on my list for a potential vacation WOD). Pace yourself, establish some strong (but not going all out) numbers in round one and then make it your goal to hold those numbers for the next 5 rounds…with the secondary goal of besting the numbers in round 6 🙂 I am sure you and the 7:30pm crew will have your own good time with this workout. Try dancing during your 1:00 of rest to keep limber. Have fun!!
Haha Ken…here it is…from the 5:30 am WOD
-12 cals per round on the row (aimed for 45 seconds of work) = 72 cals total
-12 burpees per round (again, aimed for 45 seconds of work) = 72 burpees total
-50 speed steps per round (with the exception of round 6 when I did 66 SSs)
= 316 speed steps total
My focus today was to stay consistent and not die after round 2!
Nice work Sara!!
Giving my input from 5:30 am WOD too!
My row times were pretty consistent with an average of ~14.3 cals for a total of 86, around 50 seconds of work.
Burpees much slower between 10-11 per round for a total of 63
And I used the jump rope sessions for double under practice at Hanna’s suggestion for an incredibly low total of 21 double unders, not counting the singles that followed But the most I’ve ever done, so I’m happy! 🙂
Previous ghost on 4/9/19
97 row
75 burpees
445 dubs
Todays Ghost
126 cal row
76 burpees
312 dubs.
Very please with my improvement on the row today!
This one is an engine builder!
Thanks Deb! 🙂
Ken, my input from 530 am would be to not let your jump rope fly into pieces on round 1 as you will then be all flustered until you can find the missing piece and reassemble it by round 4. Have fun!
… and don’t forget to enjoy Breakfast Wednesday tomorrow at 7:30 am. See you guys next week.
The Ghost: 607 RX (123/61/423)
Previous 121/60/423 RX