Skill:
Row Sprints
Row 250m, All Out, rest 3 minutes
Now perform:
Row 400m @ 90% all out pace, rest 1 minute, repeat, then…Row 300m @ 90% x 1
Strength & Conditioning:
MPCF Board WOD
“Grace”
30 Clean & Jerks (135/95)
For Time
Compare to Friday, 17 October 2014
Flexibility/Mobility:
Right side straddle – 2:00
Left side straddle – 2:00
External Shoulder Rotation – 1:00/side
Internal Shoulder Rotation – 1:00/side
Royal Huddleston Burpee Challenge:
Day 73
Post times and experiences to comments
Grace 5:12 73#
New PR
Congrats!
Way to to Susan!!
Row:
250m: 1:43.2 pace
400m (x2): avg pace 1:53
300m: 2:03 pace
Grace: 5:42, 85#
Row: I wrote it on the board. Felt tired after that.
“Grace”
2:15
28 second PR
Congrats Such!
Skill:
250 pace – 1:29.0
400 – 1:38.0
400 – 1:38.6
300 – 1:39.3
I agree with Such, felt tired after the row. But once I rested and warmed up the clean, I felt ready to go.
CWOD:
“Grace”
1:29 Rx
3 second PR!
Skill: 0:59.6 sec
2:14/2:12/2:12 pace
Grace: 3:18 Rx (2:03 PR from Feb 2016!)
My body is sore so I was pretty happy with that.
Awesome Pinky!!
Congrats Pinky!
Grace
5:56
78#
I did Grace RX in 2013 time = 6:09. Not sure this old gal will ever get back to that place.
Row:
250M: 1:32 pace
400M: 1:41.0
400M: 1:41.6
300M: 1:41.3
Grace: 3:09 Rx (1:30 PR from October 2014)
Strong work!
2:04 row pace
Isabel 7:25 Rx at 95#
15 sec PR