19
Apr
Wednesday, April 20th
Note: Thursday and Friday 10 am classes are cancelled. Come to 7am!
Benchmark
For time, all out effort:
500m row
Cash-Out
3 Rounds for time:
25 ring pushups
20 GHD sit-ups
15 Calorie Row
Post times to Comments.
Oly Class
Push Jerk
3-3-3-3-3
Overhead Squat
3-2-1-1-1
500m row: 1:51:4 (just missed getting on the leaderboard)
Wod: 10:20 (log jam on the GHD’s last round, giving myself sub 10 minutes). Chasing Justin the whole time.
Just missed? Maybe try again this evening?
If you factor in the 6am math equation, I was actually very close to Matt’s time that he did at 7am. I’ll try to come in the evening next time we do this so there are no excuses.
1:40.0 row
12:30 rx metcon
Stairs ????????????????
1:31.4 Row… thought I had a shot, held 1:28/1:29 until halfway, held 1:30 until 150M, then fell off
Love the pain.
Metcon: 10:16Rx, ughh
Cash-Out: Death By Strict (Overhand) Pull-ups… 8+5
Row: 1:43.0 – Legs started to give out around 350M. I know I can do better next time.
Metcon: 14:47 Rx
So happy i finally have a pic of me lifting more than 53#.
Omg ????????????
500M Row – 1:37.5
WOD: 12:28Rx
GHDs and I still don’t get along
https://wodnationgear.com/blogs/the-whiteboard/115421700-think-you-know-about-rowing-you-dont-know-this
For the row, these are awesome progressions from erging/rowing coach and regionals athlete Maddie Berky
Maddie Berky was also a Williams rower!
500m Row: 1:54
Cash Out: 16:11 w/ angled ring push ups
Snatch singles 135,145,155,165,175,180,185,190,195,200
My own version of this Metcon
3 rounds
5 snatches @155/ 115 (full snatch obvi)
15 calorie row
20 ghd sit-ups
9:55 rx’ed
Classifier:
Firebreather 9min – 10 min
Excellent 10:01- 11 min
Good 11:01- 12 min
Fair 12:01 minutes or more
Missed one snatch which slowed me down by 10 seconds. Love wods with a heavy-ish snatch
Push jerks up to 93lbs
OHS up to 98lbs
Too much wrist action yesterday, feeling it today
Metconish – 13:27 scaled ring push-ups to 15
500m row – 1:52.9
best time was 1:52.2 back in Nov
Row – 1:21.2 pr
8:32 on the other thing
500m row 2:14 (no surprises there!)
Metcon: 11:33 Rx
2:01.8
14:33
2:1 situps
1:41.7
8:05 rxd
500m row
1:46.3 PR! I think my best time was 1:51ish
Good idea raising the damper Melsie
Metcon
11:28 rx’d
Considered staying for OHS but decided my quads had enough torture for the day.
Cash out: seeing how small of a tank top we could fit on Jon ????
1:26.9 on the Row – finally found something else I am good at besides the Farmers Walk and, well, stretching..
14:30 on the circuit – TtoB subbed for the GHD which I cant do comfortably. Those still slow me down
1:50.6
12:28 rx. first time doing ring push ups ever!
Also push jerk 52-62-67-72-77-82
1:40.2 never actually tested one 500 all out, so calling that a PR
wod: scaled ring pushups and abmat situps – 14:20
2:03.4 (apparently it was pretty good for a very first time, so yay!)
16:30 (thanks for letting me finish! it took a bit long but I was sooo happy to finish it)
1:24.4 …held 1:16 for ~270m and couldnt fight the burn. quickly tailed off to 1:33. time to get the motor more comfortable with the high rev…. burrrrrrrrn.
8:52rx with a couple extra cals and ghds sprinkled in there.