Warm-up:
400 Meter run
2 Rounds:
P1: 250 Meter row
P2: 5 Burpee pull ups
10 Walking lunges
15 Abmat sit ups
– Rest until P1 is done
Workout:
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 100614.
WOD Demo with CrossFit Austin – video [wmv] [mov] [HD mov]
Hah! Ain’t got time for a WOD? No excuses!
Matthew and I have been at Woodruff Scout Reservation in N.Georgia all week, up here with 26 boy scouts at summer camp. Completed the mile swim in the lake this afternoon, ~32min. Haven’t swam that far in over a decade, and a week of camp mess hall food not helping! A testament to CF for allowing that kind of stunt on a whim!
See y’all back in the box next week.
Great pic, Josh!
Business muscle-up!
What can I do to substitute row meters?
Michael you can run, AirDyne, or perform light sumo Deadlift high pulls to sub for the row. I will actually have run listed as an option today on the board. Is it the exact same hit on the muscular system, No, but it does keep you relatively in the same time domain and work slow glycolysis and the oxidative pathways. Train Hard, Train Smart, Train to Survive! OkieDb out
Great pic, Josh! That’s amazing.
Rx’d @ 135
20:34
Welcome back Dennis!
Kennedy: All business!!! Great pic!
scaled to ring pushups/run
18:42
30:20 Rx. Great WOD today. Really enjoyed the programming. Have never done that combination before. Strange how the row and BP got more efficient in the last round. Good to have OKDB back in the box. Thanks for the spot.
Paul, I know you’ve done this workout before because it was one of the first I ever did at CFHSV and it was with you. June of 2010, I’d have to go back and look at my log for the exact day, but I remember it well.
6/14/10
17:35 Ring pushups/Run
Can’t remember my time but finished after Aaron. 185 Rx’ed. Not a real lung burner as intended because it took me so freakin’ long to get through the bench press.
16:20
Rowed the first 1500
Ran half mile and rowed 1000 meters at the end (Big class no open rower)
All BP was done unbroken
Great coaching DB