Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas
Skill:
100m Row*
…rest 2 minutes, then repeat
5 rounds for total sprint time
*All out effort
Conditioning:
“Better Days”
40 Speed Skips
30 Box Jumps (24/20″)
20 One-leg Kettlebell Deadlift Crossover (35/25)
400m Row
20 GHD Sit-ups
30 Weighted Walking Lunges (45/35)
40 Double Unders
2 rounds for time
Compare to Friday, 29 December 2017
Mobility:
Hip Capsule – 2:00/side
Overhead w/ External Rotation Bias – 2:00/side
Quad Smash – 2:00/side
Post times and experiences to comments
21:51 cap
20 box
Singles
Parallel ghd
25lb kettle bell
18:28 Rx
Row total time for 5 time: 1:40.6
Fastest 20.0, slowest 20.2
Row 1:43.6 got slightly faster with every row.
Capped at the row on the 2nd round. Didn’t eat and was dehydrated. Kept getting dizzy. Good WOD though!
D. Row 1:25.6.
CWOD. 20:40Rx
1:44.1 total row sprint
21:20 CWOD
1:38.4
21:40 rx
Row time 1:51.1
CWOD 286 (21:46 cap by 20 KB DL crossover 2nd rd)
Didn’t read the board right and used 30# KB for 1st round and 25# for 2nd rd everything else RX
Row time:
1:22.2
(16.3,16.5,16.5,16.5,16.3)
CWOD:
15:19 rx