Skill/Endurance:
2000m Row
For Time
Conditioning:
Every minute on the minute for 12 minutes perform:
2 Deadlifts (315/205)
4 Burpees
6 Kettlebell Swings (70/53)
For Score
*score equals last successful minute, plus extra reps
Flexibility:
Revolved Seated Staff – 1:00/side
Reclined Spinal Twist – 1:00/side
Lying Hip Capsule – 1:00/side
Plow – 2:00
Post row time, score, and experiences to comments
SWOD:
7:20
CWOD:
9 rds
225# dl
53# kb (after 2 rds 70# kb)
Let me first say that it is GREAT to be back!! Thanks for the warm welcome…love the MP noon class family!
2000m Row
7:38.1
….wow, that was brutal
CWOD:
12 Rds +3reps
225# DL
53# KBS
Worked snatch grip push jerks from the back…theN
Cwod:
Rx with a last minute Jimmy “MOD”
180 FBDL
made it to round 7 then had to rest and strip weight.
Then 2 mile hill run #legsrtoast
SWOD:
Worked fast elbows and pulling under with hang squat cleans
CWOD:
Rx, w/ MOD
did Fat bar DL @ 270, would have done more but that is all I could fit and still clip.
Made all 12 minute, and 9 extra reps
CWOD part B:
Ran 2 miles with the J-train plus Speedy.
Agreed Janimal, legs were toast!
SWOD: 6:58
CWOD: made it through round 5 and couldn’t recover. Did 9 total rounds Rx with the Fat Bar 270# DL mod 🙁
D.
Swod. 160# snatch. 5# pr.
CWod. Failed at round 9. Short 2 kbs. Did 1 extra DL at round 12.
Did 245# DL.
T.
Row. 8:44.5
CWod. Did 12 rds. 1 extra DL in round 12.
Mod 163# DL. 35 kbs.