Skill:
0:30 Parallette Tuck Hold
0:30 Rest
1/1 Handstand Box Walk (1 rotation left plus 1 rotation right)
2:00 Rest
5 Sets
Conditioning:
MPCF Board WOD
“Baseline”
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
For Time
Compare to Monday, 06 May 2019
Post results and experiences to comments
5:08 Rx — row harder next time, 1:55 500 row — 1:48 next time
7:02
22.75 box & bb pull
8:41
2.75” banded plu
Box pu
7:35
Thought I would have done better but I gassed out. 🙁
You PRd your 500m row by about 4sec girl!!!❤️
Well that’s good at least! I hit the wall after that though!
3:59 Rx
This is not an all time, any setup PR. This is a PR with the new standardization of position of movements.
NTFS: Rowed 1:34.4 (go a little faster next time). Run to pu/plu position.
5:18 Rx PR
4:50Rx 18sec PR
Rowed a 1:52, PU done in 14/6, PLU unbroken
NTFS squat faster
4:41rx went to fast on row, 3 breaks on squats 1 break on sit up
5:04
Next time aim for 1:40 row and move faster through squats and faster transitions
4:58Rx
Rowed 1:35
Went Slow on squats – still rehabbing my knee. Next time go faster on squats.
9:17 Rx
Row done 1:58
Felt good until the pullups
NTS: you don’t need a box to get to the pullup bar it slows you down.
7:22 PU/PLU Progressions
I believe I finished the row at 2:01, felt fast but could improve if I kept my pace for the entire row – I slowed down in the second minute after keeping my pace around 1:55. Something to work on!
6:55 Box PU/PLU progressions–not sure when I finished the row.
5:34 Rx