General warm-up:
Bike 3:00
10 Samsons
12 Hand-release push-ups
14 v-ups
14 Squats
12 Shoulder press w/T’s
10 Pull-ups
Row 2:00
10m Goblet lunges
10 Kettlebell swings
10m Goblet lunges
10 PVC passovers
10 PVC windmills
Specific warm-up:
Row 15 hard slow strokes
rest ~1:00
Row 10 fast strokes
rest ~2:00
Row 15 strokes at desired race pace
rest ~3:00
Skill:
MPCF Board WOD
Row 500m
For Time
Conditioning:
“Hammer Time”
15 Chest-2-Bar Pull-ups
25 Burpees
35 Front Squats (75/53)
45 Double Unders
45 Calories Rowed
35 Sit-ups
25 Push Press (75/53)
15 Lateral Bar Jumps*
For Time
*Jumping over the bar both directions equal 1
Compare both to Tuesday, 02 October 2018
Flexibility/Mobility:
Right side straddle
Left side straddle
Center straddle
Butterfly
Pike
Royal Huddleston Burpee Challenge:
Day 17
Post times, loads, and experiences to comments
Hammer Time
15:04? I think… I didn’t write it down
43#
Did not participate in the 500 M.
Row 500m – 1:24.9 PR – damper was set at 7.
I paid the price. Had back spasms after the row and did not participate in Hammer Time.
No row for me. Not feeling 100% so didn’t want to redline.
Hammer Time 11:29 Rx
500 Row 1:44.3 4-ish sec PR
Damper @7
Picked up speed a little too early with 260 cals remaining, need to maintain pace a little longer before increasing stroke speed.
Hammer time 14:11 mod PLU for C2B. I basically crawled through this wod after that row.
Have a little Fran cough from that row!
15:42