Friday WOD:
A) 2K Row
B) Skill Work: Pick two and work them. Coaches, you have full authority to enforce the burpee penalty for anyone not working their skills. Handstands, Handstand Walking, Pistols, Rope Climbing, Muscle Ups/Transitions or Box Jumps, Double Unders. Bupree Penalty = 15 Burpees 1st violation.
Compare to: 120217
7am open
7AM open – need another rest day
7am open
6am open
7:39 – Need to work on pacing.
7:38 row
9:02 row
9:07.8
Angie used to row for my rowing club!
and if you’re interested in seeing where you stack up with respect to other rowers, go to http:// log.concept2. com/ rankings.asp (remove the spaces)
Is this a note to me so I can be motivated to go faster?
AND and worked on MUT’s and handstands
7:55 – Need to ensure that my shirt doesn’t get in the way.
7:28.9
Nice to beat NickyB in something!
A) 2K row in 8:48
B) worked on Double Unders for about 20 mins. Made some good progress getting 2 to 3 in a row, but still have a lot to go
9:00 row
worked on rope climb. woohoo! I did 3 of them
worked on HSPU. can now do them with 2 abmats.
worked on pistols.
and worked on faster elbows for my cleans.
8:20
Handstands and a couple attempts @ muscle ups.
Ian, don’t get too excited, I’ll kick your ass next time.
sorry, my Noon is open – work pulled me away. really wanted to work on some things
A. 9:56
B. worked on DUs and worked with barbell on pulling from the floor, shrug, etc
7:30
And worked on my cleans. – Thanks Todd.
8:11 2k Row
7:50.
Me legs barely function. Still sore from Wednesdays’ front squats.
A. 7:35 (PR by 26 seconds!)
B. worked on DUs and cleans pulling from floor, shrug, etc
8:10 (legs shot from Wed; 1 sec slower than last time)
pull-ups (bad move to do pullups before the row) & DU
A. 10:36…slowed down there in the middle, need to keep the pace
B. 15 pull ups, 880 jog, 50 single unders…working on it!
7:15……… I could only use my legs for the first 400m after that just kept them bent and used upper body until the last 200m then used some leg again…..Damn front squats on Wednesday. Next time try for 6:45ish (with legs)
My 6:30 spot is open tonight
7:58 Row
9:18
8:31 row
Worked on Double unders.
7:41 row, wrkd DUs
Thanks for the fun mod Casey!!
10 ring pull thingys, 10 weighted SU (#25), 10 hip raise 1 leg levers, 10 dumb bell fly things
5 rounds w 20# db, 5 rounds w 15# db
A) 8:30
B) Split jerks and muscle up’s
7:43.7
8:30
7:25 row
Worked on DU’s