Skill:
Tripod Hold
3 x 1:00*
Handstand Hold
3 x 30 seconds*
*20 seconds of Seated Shoulder Flexion between sets
Conditioning:
“Sledge Slamming”
30 Calories Rowed
25 Slammers (12/8)
20 Sledge Swings (10/8)
15 Wall-Ball Shots (20/14) @ (10/9′)
3 rounds for time
Compare Wednesday, 30 April 2014
Mobility WOD:
Olympic Wall Squat
Banded Overhead Distraction
Couch Stretch
Hold each stretch for 2:00, per side where applicable
San Antonio Marathon Training:
Drills:
20-30 minutes
Work:
6+ x 600m, easy 300m after each
Post time and experiences to comments
I think SAMT is 6+ x600m with 300m recovery…either that or we’re not in week 7 and my weeks are off?
You are correct. I forgot to change the copy and paste. 🙂 I will make the change. Thanks for watching out for me.
CWOD:
13:58 Rx
CWOD: 17:04 Rx
Also had to use old rower. Thought I was going to die. :-/
Don’t be knocking on Betsy! She was rowing meters when you were in diapers!
Hmmmm..Betsy is a rowing jalopy!!
15:14 Rx on WOD
Worked deadlifts from yesterday
217# x 7
D.
13:46 Rx.
Did marathon training in the am, but I only had time for 4 x 600m.
Ran 5k in the afternoon with Jana. Legs tired after that. Rested
CWOD: 11:38 Rx (1:25 PR) – I chose not to ring the bell, Kelsey. 🙂
T.
15:51. Rx
SAMT: 1mile WU, 6x600m with 300m recovery, and 1.25mile cooldown for 5.6 miles total. Splits: 2:42/2:39/2:38/2:38/2:37/2:35. Last two splits were against the wind.