Warm-up:
Run 100 Meters
50 Meter fanny kickers
50 Meter high knees
5 PVC Thrusters
5 Kipping swings
Repeat run sequence
5 Barbell Thrusters
5 Kipping pull ups
Workout:
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
James Hobart 18:18, Dave Hamel 19:13. Post time to comments.
Compare to 100615.
VOD:
As you do not know the way the spirit comes to the bones in the womb of a woman with child, so you do not know the work of God who makes everything. Ecclesiastes 11:5
Great verse Jake!!
0530 TEMPO – Zone 3-3.5
w/u: 2.86 mi easy, w/d: 2.28mi easy
Tempo: 2.54 mi @ 6:49(17:19) HR Avg 169(L3.5),HR Max 176(L4)
7.68 miles Total
22:03 RX
Tough workout. I have never done this couplet before. Second round on the rower was an interesting experience.
2K Row: 7:33 (1:53 pace)
1K Row: 4:04 (2:02 pace)
500m Row: 1:55 (1:55 pace)
30:07 Rx’d
Tough WOD for sure! Rowing is not my friend. Thanks to all my 7:00 a.m. friends cheering me on since I was the last to finish. 🙂 Feel Great and looking forward to a productive day!
25:42 rx’d- good way to start the day!
LADIES CLASS! I was there:)
Today S/W 5×5 deficit deadlift @ 160#, followed by accessory work.
10 rebounding box jumps 24″
10 box jumps 30″ ….rest 3 min. for 3 rounds. 1:09/1:08/1:06
CFHSV WOD @ 4:30. YIKES :/
What a doozie for 1st WOD back! 23:57 rx’d. I was having a hard time “embracing the suck” this morning:)
Any day I get to do a WOD Rx is always a good thing even if I struggle with Wall Balls
26:41
19:22 Rx’ed. Anaerobic threshold hell, find a level just short of blowing out, then wrap up in it like a warm blanket of suffering.
Scaled run for row: 1200m, 800m, 400m. 21:31
dancing with the stars results…
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