Memorial Day fun with our MP/Vertical Family!
Skill:
Row 250m, All Out
Rest 3 minutes, now…
2 rounds of:
Row 500m, @ 80% 250m pace
Rest 2:00
For quality of pace and stroke control
Conditioning:
Every 3 minutes for 15 minutes perform:
200m Run
6 Handstand Push-up
9 Kettlebell Swings (70/53)
12 Burpees*
For score
*max burpees on last round
Sell-out:
10 D-ball Cleans (80/50)
15 Calories Biked
Rest 1:00
3 rounds for time
Flexibility/Mobility:
Elevated Cat – 1:30
Spine Smash – 2:00
Pike Stretch – 1:30
Couch Stretch – 1:30/side
Royal Huddleston Burpee Challenge:
Day 115
Post times and experiences to comments
Skill target 80% was 2:08; 2:05.1 avg for 2x 500m
CWOD 151 scaled with 62# kb
Sell out with 80# and scaled to 12 cal bike. Didn’t catch time.
This whole thing felt pretty tough. Bike at the end ate my luxh
That’s “ate my lunch”
Skill:
Target was 1:43
Row 1 – 1:43.0
Row 2 – 1:42.7
CWOD:
187 reps Rx
(12 additional burpees in last round)
Sell-out:
6:44 Rx+ (100# D-ball)
I HIGHLY dislike the bike. Just saying.
Skill:
250m row in 45.5 secs, 1:31.0/500m pace
Target was 1:48
Row 1 – 1:48.8
Row 2 – 1:48.1
CWOD: Only completed rd 1. Back spasms.
Ran 1 mile, then Home partner WOD with the hubs.
4 RFT, alternating exercises
500m row
2 MU (attempts for me)
4 pistols
6 1-armed DL KB crossovers
8 HPC (135/93)
10 weighted walking lunges (45/35)
25 DU
17:11
Skill:
Target was 2:24
Row 1 – 2:25.6
Row 2 – 226.2
CWOD:
175 reps (35# KB)
Sell-out:
8:42 (50# D-ball)