Sunday, November 22, 2015
All sets for time:
1. 50 Calorie Row
50 Knees to Elbows
2. 75 Burpees
75 Box Jumps – 24″/20″
3. 100 Walking Lunges (50/leg)
100 Back Extensions
Coach’s notes:
Complete in any order and rest as needed between sets. Post time to complete to comments.
WOD Leaderboard
Lookin like the sweetest team ever. CFC ROCKS!!!!
1. 6:43: 25 kipping-lots of knees to triceps then 25 sit-ups.
2. 10:36 rx’d
3. 9:15 rx’d
Thanks Jay and Tania
Well done Puff Dragons!
Scaled all reps
2. 50 burpees/50 box jumps in 8:40
1. 25 calorie row/25 K2E in 3:52
3. 75 walking lunges/75 hip extensions in 4:50
I lowered the reps and tried to go as fast as possible. Felt like I scaled it just right. I took 5 minutes of rest between each set. Thanks Jason and Tania!
Scaled to 40/50/60 & did it 3/1/2 order.
3. 5:22
1. 8:00
2. 8:52
Good point, I was able to string the K2E together.
Thanks Jay & Lil TNT!
1. 7:45 rxd
2. 14:02 rxd but felt like forever
3. 11ish mins. Rxd
Didn’t have enough time to rest much between so it turned into a gruelling sprint chipper
Thanks Jason and Tania
1. 50 cal row/20 kip things+30 sit-ups 6:52
5min rest
2. 50 burpees/50 bj’s 7:42
No rest
3. 60 hip extensions/60 walking lunges (reversed order because I couldn’t imaging doing walking lunges after box jumps) 6:13
Thanks jay and Tanya…. Really liked this wod!
Scaled reps to 40/50/60
1: 6:53 slow part was K2 somewhere in the vicinity of elbows
Rest 3 mins
2: 10:57 there was nothing speedy about this
Rest 5 mins
3: 5:55 could have done more lunges but HE fried my lower back so reps were right
Thanks Jay and T