Tuesday, 21 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Skill:

4 x 500, rest 1 minute easy rowing

Row at 24, 26, 28, and 26 s/m

 

For quality

 

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-Ball Front Squats (25/16)*

40 Double Unders

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

20 Sit-up Slammers (12/8) @ 2m

40 Singles

 

For Score

*hug ball against chest

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post score and experiences to comments

Comments

  1. Rowing: check, stayed on pace
    CWODs: check

    Counting rounds is hard at 0515!
    Good times with the early crew.

  2. RhondaMomma says:

    Rowing : harder to pace using SPM than meters but I liked the challenge.

    CWOD:
    1 180 – 3 RNDS @ 16#
    2 250 – 5 RNDS @ 55#
    3 200 – 3 RNDS + 20
    Total 630

    Yes indeed! The early birds did work and had fun!

  3. Rowing: 24, 25, 26, 26. Meh. Feeling really slow today.

    CWOD: total 540.
    1- 180 – rx
    2. 172- @ 58#
    3 . 188 – Rx

    Great WOD!

  4. Row: 26/26/27/26. Total time 10:10.
    CWOD: 183+150+180= 513. Mods: air squats, step ups for all jump rope, ab mat SU, 63# HPC.
    Struggled hard tonight.

  5. White Ape says:

    Row:
    25/26/28/26 Total row time – 7:23.4

    CWOD:
    1 – 192
    2 – 204
    3 – 249
    Total – 645 all Rx

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