Tuesday, 27 December 2016

Skill:

300m Row*

For Time

…rest 5 minutes, then repeat

*All out effort

 

Conditioning:

“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

2 rounds for time

Compare to Friday, 11 December 2015

 

Mobility:

Hip Capsule – 2:00/side

Overhead w/ External Rotation Bias – 2:00/side

Quad Smash – 2:00/side

 

 

Post times and experiences to comments

Comments

  1. Row:
    1st 00:59.8
    2nd 01:02.0
    WOD:
    24:32
    gravity won.

  2. darrenandtara says:

    T.
    Row. 1:12. 1:10.
    CWOD. 17:42. Rx.

    D.
    Row. 55. 55.
    CWOD. DNF.
    Knee didn’t do well with all the jumping. Shut it down.

  3. Christian Steichen says:

    18:08
    45# KB cause that’s all that was left
    Rx otherwise

    Back Squat:
    8×3 @ 70%

  4. 20:30 Rx. Did half k2E and half GHD. Legs tired after the row

  5. Row:
    54.9
    55.6

    CWOD: 20:40 Rx

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