Skill:
Row Sprints
Row 250m, All Out, rest 3 minutes
Now, perform 3 rounds of:
Row 350m @ 90% all out pace, rest 1 minute
Conditioning:
Every minute on the minute perform one round, adding 1 rep to each of:
Box Jump (24/20″)
Pull-up
Abmat Butterfly Sit-up
For Score
Flexibility/Mobility:
Dragon – 2:00/side
Spine Smash – 2:00
Prone External Shoulder Rotation – 2:00/side
Royal Huddleston Burpee Challenge:
Day 66
Post sprint time, intervals, score, and experiences to comments
250m all out: 0:52.8, 1:45.6 pace
Avg 350m row: 1:59.6 pace (whoa, that was tough)
CWOD: through 6rnds Rx, stuck on 7th round twice
So happy to see you doing Rx again!
Thanks girl! ❤️ Feeling good!
250M: 45.9
350M: 1:08.2/1:08.9/1:08.7
EMOM: 130 Rx+ (26# vest)
Ummm… don’t remember row times. Got through 8s on EMOM
Bike …ouch
Skill:
250m pace – 1:30
350m pace – 1:39 (1:38.7, 1:38.7, 1:41.0)
EMOM:
134 reps Rx+ (20# vest)
Teamed with Speedy and Boone for Bike – 87 total calories
T
Skill: 250M – 56.4 – 1:52.8 pace
350M: 2:03/2:04 pace
1:27.1, 1:26.4, 1:26.1 (2:04, 2:03, 2:03)
EMOM: 128 Rx+ (14# vest)