Tuesday, 12 June 2018

 

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

Comments

  1. RhondaMomma says:

    Row: Did it..

    CWOD:
    18:49 MOD
    HSPU w Abmat

    Thank you, Robert, for coaching this early morning 🙂

  2. Kirby says:

    Row:
    Goal of 2:07
    Rd 1: 2:06
    Rd 2: 2:05.9
    Rd 3: 2:06.1
    CWOD: 11:43 Rx

  3. sflynn says:

    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)

  4. Manny says:

    CWOD: 13:48 Rx

  5. Daniel says:

    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

  6. megancyork says:

    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.

  7. Norka says:

    Skill:
    Set PR 2:11 in 1st round
    2 2:20 (90%)
    3 2:17

    CWOD

    16:01 HSPUw/ 30” box

  8. Manny says:

    No row: legs recovering from Tulsa Tough

    CWOD: 13:48 Rx

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