Skill:
Row 250m, All Out
Rest 3 minutes, now…
Row 500m @ 80% 250m pace
Rest 2:00
Row 300m @ 80%
For quality of pace and stroke control
Conditioning:
2017 CrossFit Games WOD*
“Fibonacci Final” (modified)
Men:
5-8-13 rep rounds of:
Paralette Handstand Push-ups
Deadlift (415)
…then, Double Kettlebell (53#) Overhead Lunges, 89ft
For Time
Women:
3-5-8 reps of:
Paralette Handstand Push-ups
5-8-13 reps of:
Deadlifts (255)
…then, Double Kettlebell (35#) Overhead Lunges, 89ft
For Time
*modifications made due to lack of equipment
Flexibility/Mobility:
10 Sit-ups to Straddle
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
First Rib Mobilization – 1:00/side
Banded Olympic Wall Squat – 2:00
Post time and experiences to comments
That picture is photo evidence that I got lapped by everybody in that workout.. fun times.
Nothing to be ashamed of.
250m Row: 1:27.0
Target (80%): 1:44.0
500m: 145.1
300m: 143.5
CWOD: Did not meet the minimum work requirement
Cap after 7 HSPUs in round 2. Finished lunges after cap.
Modified & Scaled (probably should have done female version too)
Did 1 Paralette HSPU, then did the rest w/ 2 Ab mats
275 lbs Deadlift
45 lbs KBs
80 cal bike cooldown
1mi run pre-WOD in efforts to slowly outrun my hatred of running
Rowing:
250m pace: 1:44
Target 2:04 pace
500m row: 2:05.1
300m row pace: 2:04.6
Good rowing skill practice!
CWOD:
9min, 97# KBs for DL (wow, those were different)
Regular HSPU
25# KBs for lunges
This WOD combined some of my favorite movements in a terrible but fun way! Loved it! 🙂
skill wod 1:42 250m, 80% 2:06.5 for 500m, 80% 2:07 for 300m
SWOD scaled with 250# 80%, completed thru 1st dl of round of 13
4 no reps of hspu, learned to kip with hspu
You destroyed those hspu’s. Nice work.
Skill:
1:36 was goal pace
500m – 1:36.3
300m – 1:36.8
CWOD:
11:33 Rx
Got through 9 of the DL at the cap. Wish I had the large kbs.
Did the lunges after just to work them. Those were tough!
T.
4 into the last round of hspu with 2 ab mats and 2 or 3 blue mats.
203#
D.
Showed up and broke a sweat. Did not beat Fraser’s time, but had a overall good time doing stuff.
Lots of mods for this lady.
Got to through the 5th hspu with two ab mats and hit the cap.
DL 213#
Did the KB lunges for punishment.
In 3rd round of HSPU
Skill: 1:32 500M pace for 250M sprint
1:50.5 Target pace
500M = 1:50.5
300M = 1:50.0
CWOD: through 4 DL in the round of 8. Mods were 1 Abmat. DL weight was Rx
Counted attempts on modified HSPU. Got through to set of 8 HSPU. Worked on staying composed while frustrated. 213# DL