5 sets:
Row 250m
Run 500m
rest 2 minutes
*compare to 10/3/13*
Optional Accesory Work:
A) 3x Max Pull-Ups against band
B) 3x Max String Ring Dips
C) Bent Over Reverse Flys - x 200 reps (use 2.5 - 10#)
*IF YOU'RE DOING BEAST OF THE EAST SKIP THE ACCESORY WORK AND DO THE ABOVE WOD @ 75-80%)
*ALSO ADD IN 30 MINUTES OF MOBILITY WORK*
5 Rounds
ReplyDelete250 m row
500 m run
-->rest 2 min between rounds
Result: 29:25, with splits of:
4:05
4:20
4:25
4:18
4:17
*went off hard to see if I could sustain it and I did pretty well; Round 3 was toughest as legs felt gimpy, but I rallied; kept 1:35/5oom pace on every row*
Cashouts:
3 rounds - max pull ups with thin band resistance Result: 8, 7, 6
3 rounds - max strict ring dips Result: 11, 8, 7 *muscle popped over the rib during first set (not after, though), making this awful
23:37.
ReplyDeleteSEE YOU ALL THIS WEEKEND!!!
1) 3:45
ReplyDelete2) 4:00
3) 4:18
4) 4:21
5) 4:20
Forgot to write down my total time.
Accessory work-
Did the 200 reverse fly first with 5# plate. Definitely liked this one a lot. Was good to isolate the scapula.
Max pull ups with thin red band - 1) 8, 2) 7.5 3) 5
Max strict ring dips - 1) 17 2) 18 3) 12
Class WOD: 3:32, 3:46, 3:45, 3:59, 4:00 27:10
ReplyDelete9/25
ReplyDelete3:47
3:56
4:11
4:22
4:16
Total without rest: 20:32
Total with rest: 28:32