Row Skill:
8 x 250m at 85-90% 500m pace AND at 26-28 s/m, 45 seconds rest of easy rowing
For total sprint meters
Conditioning:
“The Real One”
Complete as many rounds as possible in 15 minutes of:
1 Ring Muscle-up
6 Squats
7 T-push-ups
2 Thrusters (135/95)
For Score
Compare to Monday, 07 October 2013
Flexibility/Mobility:
Quad Smash – 1:30/side
Barbell Shoulder Smash – 1:30/side
Reclined Spinal Twist – 1:30/side
Post meters, score, and experiences to comments
Row Skill
9:21 total
2:20.2 avg pace
2:22 goal pace (85%)
CWOD
164 (10+4)
Mod
Green band bar MU
65# thruster
D.
Row 1:51 @ 25. strokes too slow.
CWOD. 170 Rx. Unbroken until round 8. Don’t loose focus on MU
Row: 1:36 -1:38 @ 26 -28 SPM (thanks for the awesome math skills Jimmy)
Cwod: 192 Rx
Row:
6:43.7 total sprint time
1:41 goal pace (85%)
1:40.9 actual average
27 s/m average
CWOD:
172 Rx
Went about 80%, body was feeling the last week of work.
CWOD: 120 Rx
Row:
6:52.8 total sprint time
1:43 goal pace
1:43.2 actual average
27 s/m average
Row: 8:01.6 total sprint time.
Goal pace: 2:00
Actual pace: 2:00.4
Avg s/m: 27
CWOD: 140, mod 2 strict PLU and 2 RD for MU, 73# Thruster
Side note: These row drills are mentally tough, but I have noticed an improvement in my rowing because of them!!
Row 500m all out: 2:03
CWOD:
Score 144
Thrusters 45# could go heavier next time.
Home Grown
Week 6
Push Press: 5×3 @ 85% (215)
Dips: 2×6 @ 80#/ 2×4 @ 100#
French Press: 2×6 @ 90#/ 2×4 @ 100#
Sled Push: 4x25yds (217#)
Renegade Row: 4×6 e/ 35#
Had a great time with the liftoff. Time to get back to work and get stronger.