KO in the OK, “Team Honey Pepper Bacon”.
Skill:
Row’d Royalty WOD 17.1 A-C
500m Row
Rest 3 minutes
3 rounds
A. Fastest 500m Time
B. Slowest 500m Time
C. Total Rowing Time
Conditioning:
Complete as many reps as possible in 10:00 of:
30 Single Unders
10 Handstand Push-ups
20 Wall-Ball Shots (20/14) @ (12/11′)
10 GHD Sit-ups
30 Speed Skips
10 Paralette Pass-throughs
For score
Flexibility:
Couch Stretch – 1:30/side
Overhead Distraction – 1:30/side
Olympic Wall Squat – 2:00
Post row times, score, and experiences to comments
Skill A: 1:35
Skill B: 1:42
Skill C: 4:56
CWOD: 4 Paralette Pass-throughs left in rd 2. HSPU on 30″ box. Pass-through on 20″ boxes. Wall balls at 12′ were dramatically harder than 10′.
A: 2:07.1
B: 2:13.3
C: 6:30.4
CWod:
214 Reps Mod
8# WB
Wall Balls at 11 feet are pretty tough on a short gal!
Forgot the Toes to Bar for GHD
A 1:45.9
B 2:12.5
C 6:03.1
CWOD 215 scaled with 16# wb. Can barely hit the 12′ mark
2:01.7
2:04.5
6:09.7
169 reps. RX. Thanks for encouraging me to do 14# ball Janimal
No it was 160 reps
1:31.8
1:35.1
4:40.9
CWOD: 202 Rx
Strength: Power Clean – 3X4 @ 80% (225#), 1X4 @ 90% (245#)
Very happy with my effort tonight. Renewed attitude. Been too unmotivated and lackadaisical since Battle at the Ballpark. Excited to find a renewed energy.
T.
Late to row.
CWOD. 2 rds + 3. Rx.
D.
Did stuff without puking.
Row:
1:40.6
1:42.5
1:44.7
Total Row Time: 5:07.8
CWOD: 157 Scaled
Used 2 ab mats for HSPUs
Was really frustrated with all the no-reps on WB shots…
New photo looks bad a$$
1:57.0
2:00.9
5:56.3
CWOD:191 lots of mods. 8# WB, step ups, HSPU on 30″, 20″ box
A. 1:27.8
B. 1:40.9
C. 4:48.5
Quads were still smoked from comp this past weekend. Was at PR pace on first 500m until about 60m from finish, when quads didn’t want to work anymore. Never recovered for rounds 2 & 3. Will redo 500m in a week or so and set new PR!
RWOD:
137.9
140.7
146.7
Total Row Time: …
CWOD: 2+36
256 Rx
Post WOD: Power Clean
4×4 @ 225/225/225/245
5:05.3
Thank you
Row
2:03.6
2:09.9
Total 6:28.2
216 reps
6# WBS
20″ paralette pass thru