Skill:
Rower Stroke Work
10 Hard Pulls, 10 Slow Pulls*
15 Hard Pulls, 15 Slow Pulls
20 Hard Pulls, 20 Slow Pulls
15 Hard Pulls, 15 Slow Pulls
10 Hard Pulls…finished
For total meters pulled
*Hard Pull = maximal torque on each pull, no set s/m
Slow Pull = soft, non-distinct pull, no faster than 3:00/500m pace, or more than 15 s/m
Conditioning:
“Two Ladies and a Dude”
2 rounds of “Lola”:
30 Double Unders
20 Knees-2-Elbows
10 Handstand Push-ups
…then
3 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats
…then
4 rounds of “Rooster”:
10 Burpees
20 Double Unders
For Time
Compare to Monday, 15 December 2014
Mobility:
Lower Body Foam Roll – 2:00
Anterior Compartment Smash – 1:30/side
Spine Smash – 2:00
Post total meters, time, and experiences to comments
CWOD:
14:54 Rx
1216 total meters rowed
CWOD: 15:23, Mods: singles for DU, HSPU w/ 1 ab mat
1134 meters rowed
CWOD: 16:00 hspu w/ 1 ab mat
Forgot to check the meters rowed but that was a great drill.
Cwod
12:01rx I need to get working on.those DUD.s
D.
Rowed 1682.
Cwod. 12:54. Went pretty good until rooster hit me.
Didn’t note m rowed
16:08 or 16:18 on CWOD
Skill work:
1422m, great work on pulls
CWOD:
8:53 Rx
1:10 PR from last year!
Unsure
Rowed 1064m.
19:26 Rx. I am super sore and my arms were not cooperating. This was a struggle.