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Team name: Ape Nation
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Rowing Skill Work:
Choose one:
Option 1:
Row’d Royalty 17.3 A&B
250m Row
Rest 30 seconds
500m Row
Rest 1 minute
750m Row
Rest 2 minutes
1000m Row
17.3 A – 250m row time
17.3 B – total row time
Option 2:
3-person team
3600m Row*
For Time
*Switch every 300 or 600m
Conditioning:
20 T Push-ups
20 Single Unders
30 Sit-up Slammers (12/8) @ 2m
30 Double Unders
20 Wall-Ball Shots (20/14) @ (12/11′)
20 Speed Skips
3 rounds for time
Mobility:
Couch Stretch -1:30/side
Sink Mobilization – 2:00
Spine Smash – 2:00
Overhead Distraction – 1:30/side
Post times and experiences to comments
optoion 2:
14:00 w/Danny & Robert
CWOD:
2 rds Rx
(14:00)
17.3A: 10:12.8
17.3B: 00:55.9
CWOD 144 PU on knees, 12#WB, singles
Oops…flip the a and b!
‘Cause I can’t math. CWOD: 284
17.3A: 00:54.6
17.3B: 10:38.9 (went out too fast on the 250m and 500m) Sheesh, that was tough.
CWOD2: 260 (through the WB on round 2); many mods, those WB at 11′ were fun. 😉
17.3A: 1:00.0
17.3B: 11:18.5
Gee that was hard!
293 Mod
(2 rnds + 13 PU)
10# WB first round / 8# WB second round
11″ Wall Ball + Short Girl = Grrrrrrr!!
17.3A: 44.6
17.3B: 9:07.2
CWOD: 16:14, mods: 1st rd singles, 2nd rd 15DU
Option 2 with Darren and Manny 13:09.9 300m rotation x3600m
CWOD scaled with 14# wb at 12′ and 3 to 1 doubles
312 total or 12 push ups into round 3
Bad math 292 not 312
Row 1810 4800m
290 cwod
Did double under, 16 wb
200m row x4 with 1 min of rest in between
3rds
20 cal on assault bike
15 wall balls 14# 10ft
10 box jumps 20 inch box
17.3A: 43.2
17.3B: 9:02.0
CWOD: 16:31 Rx (2 Rds + 49 Reps = 329)
SWOD: EMOM 12 Mins: Odd Mins = 3 FSQ, Even Mins = 6 BSQ
@ 75% 1RM FSQ (245#)
Complete through 9 mins, failed on minute 10 with 3 BSQ to go.
Good class tonight!
Forgot to add, did not snag on any jump rope exercises. I think I blacked out.
17.3A: 1:02
17.3B: 11:21.6
CWOD:
255 reps. 17:45
Russian twists for slammers. 12# wb
Rowed with Tara, Becky, and Kelsey. Don’t know the time. Filled in for fittest in ok team. Still coughing.
Im coughing too!!
Grant and I have been too! Rower’s cough.
What Daniel said above on our 3.6km row.
CWOD: Fittest in the OK 2017 WOD 1: Gymnastical Beasts Novice Division
Team: Bradley, Kelsey, Jamie, Manny
Time Splits:
5:24
5:38
5:16
4:32
Total: 20:50
Bradley, Kelsey and I then completed 68 C2B PLUs in 3:07. We called it early with 4 min left before cap.
17.3A: 49.6
17.3B: 9:40.2
CWOD: 15:50 Rx
STRENGTH: EMOM 12 mins
Even minute: 3 FS
Odd minute: 6 BS
75% of FS (225#)
T.
Row. Did it.
CWOD 16:26 Rx.
D.
Row. Team Super Man Dan. Posted above.
CWOD 16:24. WB not at depth. All single unders.
Row: Team Speedy Pink Quad V: I think we were 24:49 or something like that.
CWOD: practiced Fittest in Ok team WOD 1 with Jaime, Manny, and Bradley. 20:08 with 68 c2b PLU performed in remaining time in 3:05. Stopped to not wear ourselves out. Great job team, and thanks to Jaime for filling in!
Also ran 6 miles at lunch.