Tuesday, May 6, 2014
A. Row 1000m
Compare to December 29, 2013
B. 75 Wallballs – 20#/14#
C. As Few Sets As Possible (AFSAP) – 3:00 L-sit Hold
Coach’s notes: Post results for all sets to comments.
A. Row 1000m
Compare to December 29, 2013
B. 75 Wallballs – 20#/14#
C. As Few Sets As Possible (AFSAP) – 3:00 L-sit Hold
Coach’s notes: Post results for all sets to comments.
C. Used a combo of parellettes and boxes and did lazy L’s and some h holds over a 3 min time period. Not much fun.
B. 6:54 with 8 lbs WB
A. 4:47 damper on 7
Well, not really a great WOD for a shorter person, but toughed it out. Thanks Colin
As Rx:
Row: 3:28
75 Wallballs: 3:30
L-sits: 20/20/20/20/20/20/10×6 (12 reps total)
Oops, thanks Michelle! PS: L-sits were not as Rx, did H-sits on the black tubing.
Bonus round: 1RM Bench Press @ 225#
A: 4:24:7, 6 secs slower than last time! Was playing with technique a bit and left my sprint at the end a bit late……..also felt like not enough gas in the tank
C: 60/45/30/25/20 h sits off box, focused on keeping shoulders down I really tred to “push up”
B: 4:30 with my light arsed/shoulder friendly #4 ball, thanks Michelle for letting me know about my left arm flaring out……..so focused on my gimp right arm I hadn’t even noticed!
Thanks Michelle and T
B: Around 5 minutes
A: 4:06.8. 5 secs off my best but I was messing around with stroke rate and speed. Definitely came out of the gate too fast.
C: 40/30/20/20/30/20/20 over 5:10
Thanks Michelle and Tania. I really needed the push at the end of the row!
A: 3:51 🙂
B: 4:55 🙁
C: Really not sure of time 🙁
So happy with my row today, pushed hard to get that time. Needless to say, after that my wall balls turned into wobbly balls!
Thanks so much for the push today Michelle and helping me reach my goal.
B. WB’s 3:00 (25/25/10/10/5)
A. 3:45
C. 9 sets (20/20/15/25/25/20/20/25/10) from the rings with knees above parallel
Muscle-up practice/attempts afterward. Still in a slump. MU’s are stupid anyway.
Thanks Jason!
A. 3:24.7
B. 4:15
C. 35/30/30/30/30/25 – h from rings with knees above parallel
Thanks Jay and Aly,
That photo was bang on!! thanks!
A. 4:11
B. 4:15
C. 6
Thanks Jay!
C: L-sit on paralette: 20/20/15/10/10/10/5 = 90 s = 7 sets
H-sit on rings: 30/25/35 = 90 s = 3 sets
B: 16#: 6:10 (15+5+5……+10)
A: 4:13.1 (yesterday plus B and C today = bad time on the rower)
A. 4:02.1 (Last time was 4:05.1)
B. 5:50 using a 12lb wb
C. Did an H-sit between 2 boxes for 8 sets: 45sec, 30, 15, 30, 15×4
Thanks Aly and Jason!
B: 4:02 rx’d..too much rest
A: 4:00.6 that was as fast as I could go..
C: about 40 sec in total…felt like slithering down to the floor after A and B so left early.boo.
Hey Tanya…amazing row time! Nice work!
Thanks Jason, great coaching tips today!
C: 40/20 on rings, 20/20/20 on boxes, 10/15/10/10/10/5 on parallettes
B: 5:59 @ 20lbs
A: 3:39.5
A. 4:04, pretty average for me…
B. 4:38 Rx’d
C. 30/20/20/10….. Didn’t really keep track after that
Thanks Jason and Aly!
B. Wall balls: 2:47
C. L-sits: 20/20/20/20/15/15/15/15/10/10…
A. Row: 3:39 Not my best time but my legs were spent after the WBs.
Thanks Jason
A: 4:18
B: 3:34 I think with #10 wallball
C: …
Thanks aly and Jason
B. 3:21
C. Too many to count
A. 3:38
Thanks Jason!
1000m row 3:39.1
10 rounds of 15sec airdyne sprint 205 cal
Row 50cal 2:55
B. WB 3:08 as rx’d
A. row 3:48.3
C. worked on HSPU’s
Thanks Jay!
C: Did as many seconds as I could in about 5 minutes on the parallettes.
B: 3:14
A: 3:28.9
Been off for a few days, so felt pretty rough getting back into it.
Thanks Jason & Aly!
A: 4.08
B: 10lbs 4:45 🙁
C: 6x30sec hold
Great WOD. Thanks Michelle