Tuesday, 05 December 2017

 

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

Comments

  1. RhondaMomma says:

    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

  2. darrenandtara says:

    D.
    Row 1:51 @ 25. strokes too slow.
    CWOD. 170 Rx. Unbroken until round 8. Don’t loose focus on MU

  3. Muffin Man says:

    Row: 1:36 -1:38 @ 26 -28 SPM (thanks for the awesome math skills Jimmy)
    Cwod: 192 Rx

  4. White Ape says:

    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.

  5. CWOD: 120 Rx

  6. 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

  7. megancyork says:

    Row 500m all out: 2:03
    CWOD:
    Score 144
    Thrusters 45# could go heavier next time.

  8. Mr. Such says:

    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.

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