Conditioning:
MPCF Board WOD and Masters Board WOD
5K Row
For Time
Compare to Tuesday, 26 March 2013
Strength or Skill:
Pick any lift and perform for quality:
3-3-3-2-2-2
Starting at 55% 1RM, increase by 5% each set
Or…
Pick any three (3) skills on the “Athletic Skills Sheet” to work on
For quality, skill completion, or time
Mobility:
Couch Stretch – 1:30/side
Banded Overhead Distraction – 1:30/side
Hip Capsule Stretch – 1:30/side
Post time, skills, and experiences to comments
23:28.4
30sec slower
CWOD:
19:14.7
SWOD:
sp 2@125#
Grant, just because you’re married and got a promotion doesn’t mean you have a shot at dethroning the rowing king. Jimmy, make sure he gets a participation award, though.
He received his reward. It can in the form of humble pie. 🙂
You still have top time Joey. However, I plan to focus on rowing this next year. Then we shall see. Will not rest till I get 17:54 or better.
I think I could stomach being taken down by you, Jimmy, especially because I don’t know if I could break 20 minutes right now!
21:18.9, 2sec PR
Worked on skill sheet, ran 800m in 3:20
CWOD: 18:53.4
SWOD: BSQ: 3-3-3-2-2-2+ start at 55% and increase 5% every set: 5 @ 265# (81.5%)
CWOD:
18:43.4
7 second PR! I’ll take it.
Many PR’s today!! Congrats on good rowing.
CWOD:
19:33.6 – 51sec PR 🙂
SWOD:
not collapsing from the CWOD
fun stuff
T.
22:39.4.
Swod. Worked clean.
D.
20:20.
Swod. Worked deadlift.
CWOD: 22:56.8. My first 5k row…xt time I will start out a little faster.
SWOD: Worked on skill sheet