Tuesday, 22 May 2018

Congrats to “Ape To No Good” for making the finals, and finishing 8th out of 29 teams!

 

Skill/CFE:

Row 500m

Rest 3 minutes

 

3 rounds for total sprint time

 

Conditioning:

“Let’er Rip”

3 rounds of:

20 Wall-Ball Shots (20/14) @ (10/9′)

20 Supermans

…then

6 rounds of:

Sprint 200m

Rest 1 minute*

…then

3 rounds of:

20 Box Overs (24/20″)

20 GHD Sit-ups

 

For Time

Compare to Tuesday, 19 May 2015

*Reduced from a 2:00 rest

 

Royal Burpee Challenge:

Day 108

 

Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

 

 

Post sprint time, total CWOD time, and experiences to comments

Comments

  1. RhondaMomma says:

    28:33 RX
    Oh Bother! Now I’m pooped!

  2. Kirby says:

    SWOD:
    Rowed– attempted Damper @1 for round 1(2:56 HAHA), and round 3 (2:13). Did round 2 normal – 1:59.

    CWOD: 22:46 Rx+… need to work on WBs so I did 10′ instead of 9′ w/ my 14#.

  3. CourtnieMcKone says:

    Skill:
    Biked 3 round of 24 calories. Total sprint time was 5:51.

    CWOD:
    Stopped after 3rd run. My back wasn’t enjoying the programming today.

  4. Mr. Such says:

    Skill: Bike 30 cals
    2:50 Rx

    CWOD: 28:50 Rx

  5. Muffin Man says:

    Skill:
    Row: 2:20 (tried the hack – didn’t work)
    Bike: 50 seconds
    Row: 1:41
    Total: 4:51

    CWOD: 24:11 Rx

  6. megancyork says:

    Row PR: 1:53

    CWOD: Stopped at 15:41 after my 3rd run. My back did not enjoy the digging and pounding of the run post supermans.

    Still a win though. I was able to complete wall balls and supermans without dying.
    After stretching for about 10 minutes my back felt much better.
    Also, tried a breath control trick I learned earlier that day and it definitely helped me through the row and 3 sprints I did complete.

  7. Manny says:

    Recovery workout:
    EMOM, alt exercises, for 16 min:
    200m Run
    40m KB farmers carry (62 lbs)
    10 cal Row
    20 GHDs

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