Tuesday, 12 December 2017

 

Row Skill:

8 x 250m at 85-90% 500m pace AND at 29-32 s/m, 45 seconds rest of easy rowing

 

For stroke rate accuracy and total sprint meters

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

15 Wall-Ball Shots (25/16) @ (11/10’)

10/7 Strict Pull-ups

 

For Score

 

Flexibility/Mobility:

Barbell Biceps Smash – 1:30/side

Spine Smash – 2:00

Lat Foam Roll – 1:30/side

 

 

Post meters, stroke accuracy, score, and experiences to comments

Comments

  1. Row 9:01

    106 reps

  2. Row:
    8:47 Total Time
    2:11 Avg pace – aiming for 2:14
    Kept at 30 s/m

    CWOD: 88 Reps – 16# WB, hit the 10′ 50% of the time and the 9′ the other 50%) —- 5 strict PLU 2 strict with purple band every round.

  3. White Ape says:

    Rowing:
    6:44.5 total sprint time
    1:41 Target pace
    1:41.1 actual
    Averaged 31 s/m

    CWOD:
    125 reps Rx
    Worked on even pace throughout

  4. Row:
    7:59 sprint time
    2:00 Target pace
    1:59.7 actual
    Avg 30 s/m
    CWOD: 82 Rx
    Liked this wod!

  5. Rowing
    6:50.5 total sprint time
    1:43 target
    1:42.6 actual
    Averaged 30 strokes/min

    CWOD: 100 Scaled
    20 lbs WB

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