Had a vistor at the pool today. He didn’t believe the White Ape was real. 🙂
WOD 1:
1500m Row
For Time
…Rest 5 minutes
WOD 2:
“Rogue at the Redlands”
30 Double Unders
25 Kettlebell Swings (55/35)
20 Overhead Lunges (stationary w/plate)(45/35)
15 Toes-2-Bar
3 rounds for time
Compare to Monday, 26 October 2015
Mobility:
Barbell Shoulder Smash – 2:00/side
Barbell Biceps Smash – 1-2:00/arm
Banded Spinal Twist – 2:00/side
Post times to comments
Row: 5:22
WOD: 14:40, singles
WOD 1:
7:12.5 I think
WOD 2:
16:16 rx
T. Wod 1. 6:31.
Wod 2. 13:37. Rx.
D. Wod 1. 5:55. Worked on consistent pace. Felt good about it.
Wod 2. 12:49. Rx. 4 sec Pr compared to last year when we did this Wod first so that’s good. Forearms are roasted.
Wod 1: 5:15
Wod 2: 15:12 Rx. Might have went a little hard on the row. Couldn’t catch my breath.
6:30 on row
14:43on WOD
Fum times with 5:30 crew
Thank you for coaching us! You’ve done a great job this week!
Ran at lunch today-tough workout. 8 miles with 5x1000m and easy 500m between in the middle. Finished up 21st st to St John-brutal hill. Splits for intervals 5:09/5:09/5:07/5:11/4:48. Much slower doing them in the middle of the run.
WOD 1: 6:21. 17 second PR from last time.
WOD 2: 15:25 Rx. Much slower than last time.
Doing the row first made a HUGE difference on the CWOD.
WOD 1: 6:00
WOD 2: 11:52 Rx
Row: 7:25
Wod: ouch, RX
1500m Row: 5:24.2
WOD: 15:56
Singles instead of DUs