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Tuesday, 20 June 2017

19 June 2017 by 5 Comments

Skill:

Row 250m, All Out

Rest 3 minutes, now…

Row 1000m @ 80% 250m pace

Rest 2:00

Row 750m @ 80%

 

For quality of pace and stroke control

 

Conditioning:

21-15-9-3 rep rounds of:

Pull-ups

Goblet Squats (72/53)

Wall-Ball Push-ups

Run 150m

 

For Time

 

Flexibility/Mobility:

Low Dragon – 2:00/side

Overhead Distraction w/ External Bias – 1:30/side

Middle Straddle – 2:00

 

 

Post times and experiences to comments

Filed Under: Bodyweight, Gymnastics WOD, Hybrid, Mobility

Comments

  1. Jaime says
    20 June 2017 at 13:19

    Stayed on track w rowing 2:18 pace
    12:27 CWOD ringrows

  2. Manny says
    20 June 2017 at 18:41

    Skill: Row
    Target: 1:48
    1000m: 1:50.1 pace in 3:40.3
    750m: 1:49.6 pace in 2:44.4

    CWOD: 10:28 Rxish
    70 lbs sandbag back squat instead of goblet squat

  3. Muffin Man says
    20 June 2017 at 18:47

    Skill: 1:50 pace both rows
    CWOD: 9:44 Rx

    Missed the 250M sprint

  4. darrenandtara says
    20 June 2017 at 20:05

    T.
    Rowed at 2:24 pace.
    CWOD 10:24 Rx

    D.
    Rowed at 2:03 pace
    CWOD 9:49. Rx. Next time work butterflies on the short sets.

  5. Little John says
    24 June 2017 at 12:48

    1:28 -> 1:51. 1000: 1:51.7. 750: 151.4. Wod: 13:27.

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