Friday, April 22, 2022
A. Pre-workout:
10 attempts:
Max-distance broad jumps
B. EMOM 15:
Min. 1 | 12/15-cal. Echo Bike/Row/Ski
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest
Coach’s notes:
Post best distance in A and calorie and rep totals for B to comments.
WOD Leaderboard
A. Max was 9′ 14″ – this is 3″ less than last time. Couldn’t stick the landing anytime I really tried to hit full extension with my feet on the landing this morning.
B. EMOM – done rx’d
Rows were anywhere between 0:40 and 0:45 seconds.
Box jumps mostly rebounding and burpees methodical.
*9′ 4″ not 14″
A) Check, ? distance.
B) Check, Rx’d, Echo bike was 30-34 seconds, Jumps 20-25 seconds, Burpees 25-30 seconds.
Tough, but I think the Ragnar warmup got me paced correctly through it, was worried the reps were going to be too high (Kilo the emotional support dog didn’t hurt..)
Thanks Derek!
Haven’t been having great luck with my feet this week so jumping performance is not great. Had to scale down from 24 inches after first round. Had to suck that one up.
Managed 13cal/round
10 box jumps and 8-9 burpees/ round
Got some great rowing coaching today from peers. Can’t wait to apply new knowledge. Thanks everyone.
7’4” maybe/kinda/sorta
B. Oh man!
20” box and devil’s tricycle!
Round 1: Jump up and down
Round 2: Step up/down
Round 3: 15 cals. ☠️ 10 step and 3 burpees
Round 4: 10 cals 10 step 5 burpees
Round 5: 11 cals 10 step 10 burpees (0:15 into rest)
Should have either rowed, scaled reps, or gone drinking!
Good job 6pm