The look I get from MP’ers…often!!
Skill:
Row 200m All Out
Rest 3 minutes
Perform 3 x 300m @ 90% 200m pace
Rest 90 seconds between rounds
For quality and skill practice
Conditioning:
“Begin Again”
15 Handstand Push-ups
25 Burpees
35 Slammers (12/8)
100 Double Unders
35 Wall-Ball Shots (20/14) @ (10/9′)
25 Glute-Ham Sit-ups
15 Calories Rowed
2 rounds for time
Compare to Friday, 29 May 2015
Burpee Challenge:
Day 87
Flexibility:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Post time and experiences to comments
SWOD:
averaged a 1:01 row
CWOD:
30:45
Action packed day!
First met Janimal at LaFortune for a tempo 5K, 26:58
Next, went to MP did some heavy DL work:
5-5-3-3-2-2-1-1+, starting at 50% and increasing by 5% each set
Got 8 @ 445
Then, did CWOD:
20:54 Rx (1:10 PR)
Finally, Burpee day 87…DONE.
P.S.
I am tired!! Zzzzzzz
Worked form on some very light DLs. Felt ok on my leg, but didn’t want to push it.
CWOD: 22:17 (I think)
Mods: worked strict HSPU w/ 2 ab mats, RD and PLU instead of DU (I’m optimistic that I’ll get my first Rx ring dip outta this leg injury, ha!), WB w/ 12# ball (stoked I could do those), SU instead of GHD, was able to row, but only at 75% of my norm)
Fun WOD today!!
1:38 for 200 m all out row
1:47 target pace for 300 m row @ 90%
1) 1:05.1
2) 1:03.2
3) 1:04.9
Average pace = 1:47, need to work on form for consistency (fluidity)
CWOD : 26:03
HSPUs on tire
200 SUs instead of DUs
D.
Skill work.
1:32 max so shot for 1:41 ave.
Struggled a little with pace on Betsy but not bad. Think I went 1:42, 1:41, 1:43.
Still not in my heels enough.
CWod. 24:14. I think. Ears and eyes were drowning in sweat after that one so not sure.
1:35 PR. More there if my du were better. And if I was in better shape.
T
SKILL WORK: 1:53 max; goal was 2:04 average.
1 – 2:05
2 – 2:03
3 – 2:03
Average of 2:04
CWOD: 22:11 Rx (2:54 PR)