Friday night class is canceled this week. All other classes on Friday are normal.
Skill:
250m Row @ 95%*
Rest 3:00
500m Row @ 90%
Rest 4:00
750m Row @ 85%
For total sprint time and pace quality
*% of current 500m PR pace
Conditioning:
21-15-9 rep rounds of:
Dumbbell Snatches (50/35)
Pull-ups
For Time
Flexibility/Mobility:
Right side straddle – 2:00
Left side straddle – 2:00
Center Straddle – 2:00
External Shoulder Rotation – 1:00/side
Internal Shoulder Rotation – 1:00/side
Post times and experiences to comments
250m: 55.8 (goal pace 1:51)
500m: 1:57 (goal pace 1:57)
750: 2:04 (goal pace 2:04)
8:35, banded strict PLU to save hands
Skill:
250m – 1:30 goal, 1:30.8 actual
500m – 1:35 goal, 1:35.4 actual
750m – 1:40 goal, 1:41.7 actual
CWOD:
5:05 Rx+ option
12-9-6 @75#, 20# PLU
Skill-
250- 2:22.8 – 2:20 actual
500- 2:29.4 — 2:26 actual
750- 2:36 — 2:31 actual.
I’m all over the place…
CWOD- I can’t remember but I think it was like 6:41? Maybe I’m making that up?
I did 25# DB- kipping for the first 21 pull ups then felt my hands starting to rip so I did the rest with banded strict.
Skill:
250M Row: Goal – 1:32.6 pace, result – 1:33.4 pace
500M Row: Goal – 1:37.8 pace, result – 1:37.2 pace
750M Row: Goal – 1:43.5 pace, result – 1:43.6 pace
CWOD: 6:31 with 55# KB for DB snatches