Skill:
3-person team
4200m Row
Rotation is 500/400/300/200* @ 90% 500m pace
For Time
*Each team member rows 500, then each row 400, and so on…
…rest 5-10 minutes, then…
Conditioning:
10 Double Kettlebell Thrusters (53/35)
40 Double Unders
5 rounds for time
Flexibility/Mobility:
Side Straddle – 1:30/side
Middle Straddle – 1:30
Barbell Biceps Smash – 1:30/side
Banded Olympic Wall Squat – 2:00
Post times and experiences to comments
Missed the row.
CWOD:
10:37 rx
Didn’t have a cap.
Honestly cannot remember how long it took us.. but I maintained about a 2:09 pace for the 500/400, 2:07 pace for 300, and a 1:54 pace for the 200.
CWOD: 10:26- 25# KBs for thrusters- those are super awkward. This WOD was quick but good
Skill:
Team “Quad-Jammy”
16:47.6
My pace goal was 1:33. Held it for 500,400,& 300. Speed up to 1:25 pace for 200.
CWOD:
6:35 Rx
That was super toasty!!
Skill: Team Sarah/Beth/Manny
16:29.0
CWOD: 8:51 Modified
5 rounds of:
15 KB PUs
40 DUs
Row: what Manny said. Strong work team!
CWOD: 3rnds with 35#KBs, 2rnds with 30# KBs, slammed into that 12min cap with 28 DUs left. Wowzas!!
16:47 JammyZilla
9:07 on WOD mod: double kb push press. Knee still eh
T
Row – Kept pace at 2:06
CWOD – 7:45 mod thrusters to 25# after 1.5rds
Rowed CHECK
WOD rx and Finished not sure of time it was a little broken up: NTFS don’t wear lifters.
Thanks for correcting my squat form so I could finish the WOD after I changed shoes Jimmy!