Skill:
Row Sprints:
500m Row at 90% PR pace*
Rest 2:00
500m Row*
Rest 2:00
500m Row*
For Time
*This pace is 90% of current 500m row PR.
Conditioning:
“What’s in a name?”
5 Handstand Push-Ups
10 Box Overs (24/20″)
15 Unanchored Sit-ups*
10 rounds for time
Compare to Tuesday, 11 June 2013
*Unanchored sit-up standard: flat hands hit the floor between your legs
Flexibility/Mobility:
Shoulder Fold – 1:30/side
Twisted Cross – 1:30/side
Saddle Pose – 2:00
Pike stretch – 2:00
Post times and experiences to comments
Row: Did it..
CWOD:
18:49 MOD
HSPU w Abmat
Thank you, Robert, for coaching this early morning 🙂
Row:
Goal of 2:07
Rd 1: 2:06
Rd 2: 2:05.9
Rd 3: 2:06.1
CWOD: 11:43 Rx
Goal 1:56
Paces: 1:57.2, 1:57.4, 159.2
CWOD: 14:14, mod walking lunges with 35# plate for box overs (was a little worried about that much jumping with my quad just healed)
CWOD: 13:48 Rx
Strong work Manny! Was a fun race! 😉
Skill 2:04 goal- 2:03, 2:06, 2:09
CWOD 19:45 scaled with 20″ box
Quads and calves were still sore from yesterday but I survived
Row:
Rd 1: accidentally set a new PR of 1:56 and it still felt easy
Rd 2: 2:05
Rd 3: 2:08
CWOD: 14:43
Did jumping box overs until my back told me not to and changed to stepping box overs. Was able to keep a good pace the whole time without burn out. I’m slowly learning g to pace myself.
Skill:
Set PR 2:11 in 1st round
2 2:20 (90%)
3 2:17
CWOD
16:01 HSPUw/ 30” box
No row: legs recovering from Tulsa Tough
CWOD: 13:48 Rx