Row Skill:
8 x 250m at 85-90% 500m pace AND at 29-32 s/m, 45 seconds rest of easy rowing
For stroke rate accuracy and total sprint meters
Conditioning:
Complete as many rounds and reps as possible in 10 minutes of:
15 Wall-Ball Shots (25/16) @ (11/10’)
10/7 Strict Pull-ups
For Score
Flexibility/Mobility:
Barbell Biceps Smash – 1:30/side
Spine Smash – 2:00
Lat Foam Roll – 1:30/side
Post meters, stroke accuracy, score, and experiences to comments
Row 9:01
106 reps
Row:
8:47 Total Time
2:11 Avg pace – aiming for 2:14
Kept at 30 s/m
CWOD: 88 Reps – 16# WB, hit the 10′ 50% of the time and the 9′ the other 50%) —- 5 strict PLU 2 strict with purple band every round.
Rowing:
6:44.5 total sprint time
1:41 Target pace
1:41.1 actual
Averaged 31 s/m
CWOD:
125 reps Rx
Worked on even pace throughout
Row:
7:59 sprint time
2:00 Target pace
1:59.7 actual
Avg 30 s/m
CWOD: 82 Rx
Liked this wod!
Rowing
6:50.5 total sprint time
1:43 target
1:42.6 actual
Averaged 30 strokes/min
CWOD: 100 Scaled
20 lbs WB