Skill:
Row 250m, All Out
Rest 4 minutes, then…
2000m Row at 80% All out pace
For quality and pace control
Conditioning:
300m Run
30 Sit-ups
15 Overhead Squats (95/63)
20 Chest-2-Bar Pull-ups
10 Shoulder Press (95/63)
25 Calories Biked
10 One-arm Kettlebell Lunges (53/35)
20 Box Overs (30/24″)
15 Push Press (95/63)
30 Bar-Over-Burpees
300m Run (backward)
For Time
Flexibility/Mobility:
Revolved Seated Staff – 1:30/side
Reclined Spinal Twist – 1:30/side
Seated Shoulder Flexion – 2:00
Lying Hip Capsule – 1:30/side
Post row time, time, and experiences to comments
2000m row pace: 2:13.3
CWOD: 19:38, 53# bar, banded C2B, 25# KB
Stayed on row pace at 2:21
22ish on the WOD Rx
ROW: Check
CWOD: 17:28 ( I think the seconds are correct)
Biked 18 calories (as part of a Jimmy experiment)
one arm OHS with 20# in place of lunges
Skill: Row
Target: 1:50/500m pace
2000m: 7:21.0 at 1:50.2 pace
CWOD: 20:25
Did 3 OHS, then had to switch to FSQ for remaining reps (wrist)
One arm KB OHSs were not very graceful. Need work.
One arm 50 lbs DB** OHS instead of KB lunges
Row: ✅ maintained 1:55 pace
CWOD: 22:26 Rx with DB OHS. Those need a lot of work.
T
Row 2:20 pace
CWod 18:28 mod 53# , 15# DB OHS
D
Row – check
Cwod 19:00 step ups