Tuesday, 10 October 2017

Congrats to MP Delta! First timers team! Strong work!

 

Skill:

2000m Row @ 80% 500m Pace

For row time and pace quality

 

Conditioning:

21-15-9 rep rounds of:

Squat Cleans (135/93)

Ring Push-ups

Slammers (12/8) @ 2m

 

For Time

 

Flexibility/Mobility:

Posterior Chain and IT band – 1:30/side

Anterior Compartment Smash – 1:30/side

Hip Capsule – 2:00/side

 

 

Post times and experiences to comments

Comments

  1. Lol, can you tell I was at my PR weight?

  2. Skill 2:20.7 target 2:21
    CWOD 12:25 scaled with 95#

  3. Row: goal pace 2:21. Stayed right at 2:21.0 pace so I was happy! 🙂 (75%)
    CWOD: 11:46, 53#

  4. Muffin Man says:

    Row: Goal Pace 1:57.3, Actual Pace 1:57.0
    CWOD: 15:27 with Box Jumps instead of Ring Push-ups and sit-ups for slammers.

    That lit my back up!

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