Thursday, April 18, 2019
WOD:
A. Row 2000m or 1 mile run
Compare to Wednesday, April 12, 2017 or Sunday, July 15, 2018
B. Practise skill/movements of choice with time remaining.
TT WOD – Accessory:
A. Bottoms up KB Press – 7-9 reps @ 3030 X 4 sets, rest 60-90s
B1. Farmers carry (Dumbbells or KB’s) – 60s X 4 sets, rest 60s
Notes: No hook grip and hands must be in the center of the grip (i.e. no touching wrist to the side)
2. Overhead Barbell Hold – 60s X 4 sets, rest 60s
C. Plank Complex – 30s each at Front/Left/Right X 3 sets, rest 30-60s
Note: Progression is to rings.
Coach’s notes:
Post time for row or run and notes for practice from WOD to comments. Post results for all sets in TT WOD to comments.
WOD Leaderboard
6:44.
Then some split jerk practice.
Thanks Derek!
8:55.3 – Merp
2000 m
I worked out beside Karla today….she was a competitive rower and so i probed her for some awesome tips! One of them was to, when you are wiping down your rower, wipe down the track too. This allows the towers to glide better and keeps them in better condition….thanks buddy!
Thanh’s Todd 😀
Voluntarily showed up to a running work out today.
Huge PR
Thanks Derek
Where to begin with this one.
I’m not a big fan of running, so decided to rip the bandaid off and go for my “run” after coaching the 6:00am class and after being mocked by some of the participants. Wouldn’t you know it that I was so busy looking for the fire hydrant and bus shelter or any other landmark that would indicate where I could stop and turn around that I ran right past the 800m marking. Finally after about 4:15 I decided that this was embarrassing and so just stopped and turned around. I did see the marking on the way back!
At the end of the day I don’t know how far I ran, other than too far and for about 9:00.
I will now take a page out of Storbakken’s book and use emojis to sum up the WOD.
🐢🌵 🐌 ⚓️ 🚬 📆 🏳
8:01 …unlike Derek P, I enjoy running (opposites attract!) and followed up the morning mile with a run/walk combo with the dog this afternoon from John Laurie parking lot to the Nose Hill watering hole and back. Such a great day!
For the rest of the WOD, I mainly worked on cleans and fast elbows. Trying to unlock the link between my brain and body. Limited success.
Good cues and coaching on running technique from someone who avoids all the running WODs – thanks, Derek
Duncan K, 👍.
Run 5:20. Row 7:18.
Great fun to be out running again. Thanks for the drills Brett and thanks for the push rowing Derrick. I needed that push to get up for the 2nd workout
Scaled to drinking a beer on a patio.
5 rounds!
6:17. Derek M and I ran into some minor traffic trouble chasing Andy 😉 Fun to be running again!
TT=yes.
Thanks Brett!!
First run of the season 8:42
Slowed down by a little traffic on the return but nothing crazy.
Worked on some bar muscle ups and managed to get my second ever… too bad they only ever appear randomly and never twice on the same day
6:19 run and 7:14 row
thanks Andy and Jeff!
TT
A: up to 36#
B1: up to 70# DB
B2: 215# for 52 secs
C: 1 leg and 1 foot for the last round.
Thanks Brett!