Skill:
500m Row at 90% PR pace*
Rest 3:00
500m Row*
Rest 3:00
500m Row*
For Time
*This pace is 90% of current 500m row PR.
Conditioning:
“WOD 3” (running version)
Run 200m
25 Snatches (75/53)
25 Kettlebell Swings (53/35)
25 Overhead Squats (75/53)
25 Box Jumps (20″)
25 Sumo Deadlift High-Pulls (75/53)
25 Wall-Ball Shots (20/14) @ (10/9′)
25 Thrusters (75/53)
Run 200m
For Time
Similar to Monday, 27 February 2017
Flexibility/Mobility:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post row times, time, and experiences to comments
V. high steppin and no reppin in the compare to. She holds the gold standard of judges.
You should try living with her. Compliance officer serves her well
Swishy and sassy even as she no-reps!❤️
SWOD
Goal 2:14
2:14.7
2:14.4
2:14.5
Chasing the pace boat made this more fun
WOD 3
15:44 Mod
45# barbell
16″ Box
12# WB
SWOD
Goal 2:26
2:23.8
2:24.2
2:25.2
Little too fast in the first 2….
WOD 3
14:32
Only mod was: 35# barbell (my 40% of OHS)
2:10 goal
2:10.4
2:11.4
2:11.9
Whew!!
16:40 on the WOD pretty tiring
Row: Target of 1:37
1:38.4
1:44.4
144.4
CWOD: 14:00
200m Run
25 Snatches (75 lbs)
25 Slammers (12 lbs)
25 HRPU
25 Box Jumps (20″)
25 PLUs
25 DUs
25 Shoulder Press (75 lbs)
200m Run
Oops. Rows were:
1:38.4
1:44.4
1:44.0
Fatigued today. Couldn’t keep the pace from the get-go.
WOD 3: 13:04, 43# bar
Skill:
My “pullers” were tired and sore from Cindy yesterday. So I did:
80% – 1:45, 75% – 1:53, 75% – 1:53. Worked on pace control.
CWOD:
Went 85%, finished WOD at 13:40 Rx.
T.
Row. ✅
CWOD. 14:21 Rx.
D. Cindy kicked my tail yesterday. Sore all over. Today was a survival day agains DOMs.
Row. ✅minus
Cwod. 15:33 Rx.