Skill:
Row 250m, All Out
Rest 3 minutes, now…
3 rounds of:
Row 300m, @ 80% 250m pace
Rest 1:30
For quality of pace and stroke control
Conditioning:
100-ft Dumbbell Overhead Walking Lunges (50/35)
100 Double Unders
50 Wall-Ball Shots (25/16) @ (11/10′)
35 Chest-2-Bar
50 Wall-Ball Shots (25/16) @ (11/10′)
100 Double Unders
100-ft Dumbbell Overhead Walking Lunges (50/35)
For Time
(16:00 cap)
WOD similar to 2017 CrossFit Games Regional WOD 3
Flexibility/Mobility:
Elevated Cat – 1:30
Spine Smash – 2:00
Pike Stretch – 1:30
Couch Stretch – 1:30/side
Royal Huddleston Burpee Challenge:
Day 108
Post row, time, and experiences to comments
250m all out 1:45pace
Maintained between 2:03-2:04 pace for each 300m
This made me want to do a 5k row again
SWOD: 23:29, super Scaled. 20# DB, 12# WB (meant to grab a 14# but reading is hard), banded C2B
Good times!
RWOD: ✅
CWOD: 22:07 Rx
Felt slow. All in all, just good work. I’ll be sore I’m sure.
Skill:
Great warmup. Got some really good stroking in.
METCON:
21:00
Rx
Row pace of 1:45/500
1:03.8 – 1:46.3 pace
1:03.3 – 1:45.5 pace
1:02.8 – 1:45.3 pace
CWOD: 31:30 Rx, not my best performance.
Back was so tight just 10 WBs into workout. DUs difficult.
Row: Needed 1:47 pace as 80%
1:47.5
1:47.3
1:46.3
CWOD: 28:21 Rx
The DB OH walking lunges killed me. Felt very awkward.
2:17 row pace
2:17
2:16
2:13
29:25 Rx on the WOD. Didn’t even think I could do it.