Saturday, February 23, 2013
A. Row 500 m
Compare to February 3, 2013
B. 100 Box Jumps – 20″ for all
Compare to December 16, 2012
C. 75 Knees to Elbows
Coach’s notes: Post results for each set to comments. Complete in any order.
A. Row 500 m
Compare to February 3, 2013
B. 100 Box Jumps – 20″ for all
Compare to December 16, 2012
C. 75 Knees to Elbows
Coach’s notes: Post results for each set to comments. Complete in any order.
A: 1:43.7
B: 5:21
C: 7:00
A. 1:40
B. 5:50
C. 8:30
Thanks Laura! It was a great “sweat” workout!
A 1:27.5
B 7:46
C 8:28
K2E super hard. Thanks Laura. Great job everyone.
A. 1:44.2
B. 4:32
C. 14:00 (mostly knees to triceps with a few elbows thrown in)
I know what I need to work on.
A. 1:35.2
B. 6:32
C. 8:45
My first time attempting the 500 m row for time. I’m happy with my time but I sort of felt “off” for the rest of the workout.
Thanks Laura
A: 1:31 PR by 3.7secs
This absolutley destroyed me, especially after doing the 3 sets of 20 sec sprints beforehand. Had to rest for about 13mins before starting box jumps as Mr. Pukie was trying to call me out. Calling it a day after this seemed inevitable but I pressed on
Started B around 15min mark and finsihed C at 31mins.
in sets of:
B: 25/20/15/20/20
C: 15/10/10/10/10/5/5/5/5 – these felt effortless for the most part but grip determined the sets
Thanks Laura!
Did front squats and OHS in my basement
5 reps 5 sets
FS: 85,90,90,90,95
3 reps 5 sets
OHS:35,40,55,55,65
Worked on form and being comfortable in the bottom of the lift
This morning did a CFNE WOD
6 rounds
6 burpees
12 KB Swings 1pd
18 W. Lunges
7:11
Then did yesterday’s WOD this afternoon.
2:06/2:07/2:13/2:09/2:08 10:43 working time. Switch lunges were pathetic looking.
CFC @ 9:30
A: 500m row = 2:00min as planned. I tried to tune the whole workout so that I could start and finish strong.
B: 100 Box Step-ups = 5:45 unbroken
C: 75 Knees to Elbows = 8:14
Cycling @ Oval
2 x 15 min race pace intervals with 30 second climbs every 5 mins.
Great WOD this morning! Thanks Laura! Great job 9:30 class!
FireBreathers:
High-hang Squat Clean
3,3,3,3,3,3
Worked to 225
Then:
AMRAP in 20min as a team
7 HPC @ 135/95
9 T2B
1 Rope Climb
Derek and I hit 17rds even.
Fell off the top of the rope on my last climb! I don’t recommend it..
Did in this order (note to self, always do the row 1st)
B. Box Jumps = 10:02
A. Row = 1:37.4
C. K2E (or somewhere inbetween) 9:45
Row 500: 1:28.9