10 Intervals for max calories of:
2 Minutes of:
1 Rope Climb, 15′ (start seated on floor) Rx+ 1 Legless rope climb (start seated on floor) MRX 1 Rope Climb, 10′ (start seated on floor)
Alternate b/w bike and ski remaining 2 minutes for calories
2 Minute Rest
*Rope climbs begin seated on floor.
*5 intervals each on bike and ski.
Wod RX: 305 cals
Ski
18/21/21/20/21
Bike
20/21/24/21/22
Wod Rx’d
Bike then ski
Bike:
33/32/31/31/28=155
Ski:
34/33/31/30/31=159
Total=314
Wod RX
Bike-32,32,31,31,31=157
Ski-32,30,31,30,31=154
Total cals-311
Wod w/ 1 Regular Rope Climb: 296 cals
Wod as rxd
Seated into regular 15’ climb
Ski: 27-27-28-27-27 = 136
Bike: 27-26-26-27-27 = 133
Total: 269
Wod.
Seated into legless rope climb – 10′ rope
Bike: avg ~26 / round
Ski: avg ~20 / round
10 x Seated legless rope climbs
Bike 36,32,31,29,28 = 156
Ski 27,27,25,24,24 = 127
Total 283
Ski avg : 23
Bike avg: 16.5
WOD
As Rx’d
Bike-34/33/31/30/30=158 calories
Ski-35/33/33/30/31=162 calories
Total calories=320
Wod Rx
Bike then ski
Bike:
27/24/24/22/20- 117
Ski:
31/30/27/26/23-137
Total= 254
Goal was to get all the seated rope climbs- yay!
Nice job nooners!
Great job KB! Crushed it!
Also, my favorite part of the workout was “son of a!” LOL.
WOD Rx’d (ski/bike)
Ski: 37,35,34,32,29
Bike: 32,30,29,27,31
Total: 316
Wod w/ Regular Rope Climbs
Bike – 34,34,32,31,29
SkI – 35,34,31,31,29
Total – 320
WOD w/ 4 ropes standing to shoulders on floor ea rd
79 cal
WOD
1 Seated Legless Rope Climb Ascent & Descent 10ft
*Goal single hand bar tap at top
Bike: 17.78- 18.6 – 20.32 – 20.39 – 19.58 = 96.73
Ski: 20-20-20-20-20 = 100
Total Cals: 196
Those legless up and down rope climbs were nuts, Rachel B!
10’ rope from standing
Bike 12, 13, 13, 14, 15
Ski 17, 16, 16, 15, 16
Thursdays WOD at home
Hang power snatch up to 125# missed 130# just out in front
WOD Rx
3:18 (PR)
T2B: 13/8, 8/7 and 5/4
2023 was 3:23
Abs