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
28:33 RX
Oh Bother! Now I’m pooped!
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#.
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.
Skill: Bike 30 cals
2:50 Rx
CWOD: 28:50 Rx
Skill:
Row: 2:20 (tried the hack – didn’t work)
Bike: 50 seconds
Row: 1:41
Total: 4:51
CWOD: 24:11 Rx
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.
Recovery workout:
EMOM, alt exercises, for 16 min:
200m Run
40m KB farmers carry (62 lbs)
10 cal Row
20 GHDs