Skill:
3-person team
Row 6000m*
For Time
*Each TM will row:
1000m @ 80% 500m PR pace
500m @ 90%
250m @ 95%
250m @ 100%
Conditioning:
Complete as many rounds and reps as possible in 11-minutes of:
7 Ring Push-ups
8 Kettlebell Swings (72/53)
9 GHD Sit-ups
10 Overhead Walking Lunges (45/35)
Flexibility/Mobility:
Revolved Seated Staff – 1:00/side
Reclined Spinal Twist – 1:00/side
Lying Hip Capsule – 1:00/side
Plow – 2:00
Post row time, score, and experiences to comments
3 Person Team with: JB & Mrod. I think we finished the entire row at 25:05.
What I aimed for/What I got:
1000m – 2:25 – 2:26
500m – 2:09 – 2:09
250m – 2:02 – 2:03
250m – 1:56 – 1:54
CWOD:
5 rounds – 170 pts – mods with 45# goblet squat instead of KB swing and GHD only to parallel (per PT’s instructions after dry needling this morning)
Row: 23:39.6
Partnered with Allyson & Brent
CWOD: 194
Started on GHD
Substituted Air Squats for KB Swings
Row:
Team “Jammy” w/ Ghost (1:36 500m)
22:49.3
Held paces +/-1 sec on first three rows, sold out on final 250, yuck!
CWOD:
196 rep Rx
(8 lunges shy of 6 rds)
Worked on pace, walked station to station, did all unbroken once at station.
Rowed with Kelsey and a ghost
25:44.0 fast ghost 1:36 500 pace. I held 2:17 for 1000 2:02 500 1:55 150 and 1:48 on the second d 250
126 Rx on the AMRAP
Row: rowed with Jaime and ghost (ghost was 1:36 pace)- but I thought our time was 25:24.0. I clearly haven’t worked pace in a while-was all over the place.
CWOD: 164 reps, started on GHD. Mod: GHD to horizontal, 10 goblet 1/2 squats for lunges with 35# KB, ring PU on knee, 35# KBS.
CWOD: 175 reps, mod with 45# kb
Row: what Jimmy said. I can NOT seem to keep my pace….Rowing is…squirrel
CWOD: 187Rx
NTFS: just worked on pace, walked to each station and rep’d it out unbroken on all stations.