Warmup: Lap around 2200, 2 x Cindy.
WOD:
Row 500 m (or run 400 m)
30 Ring Pushups
Row 1000 m (or run 800 m)
20 Ring Pushups
Row 2000 m (or run 1600 m)
10 Ring Pushups
Strong work from all this morning. Times ranged from 17:30 to just under 20:00. Ring pushups provided a different stimulus.
For my part, I needed a better Ops Management plan. As it was, everyone was able to row at least once. Thanks to the morning crew for their patience.
Semper Fi,
Chris
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
8 comments:
M/46/5'8/178
Scaled 23:31
Training today and tomorrow morning so working out on my own prior to work;
Did the WOD but had to scaled bench to 135 - shoulder pain.
Tom B
M/36/5'10/195
WOD from the main site, As RX'd rowing, bench rd 1 185, rd 2 185 x 5/165 x 15, rd 3 185 x 10. Weakness was exposed with bench.
28:15
M/32/5'9/165
Run 500m
30 x BP (175#)
Run 1000m
20 x BP
Run 2000m
10 x BP
23:27
-rd 1: 15,9,3,2
-rd 2: 10, 5, 3, 1, 1
-rd 3: 10
-At home while on leave.
-rowing would have been harder.
M/33/5'11/197
Did this one after work. Horrible.
19:31 w/ ring pushups
500 m row: 1:47
1000 m row: 3:50
2000 m row: 7:54
The 2K row is an awful thing.
M/36/6'4"/219
18:06
Got out there at lunch so had a rower for all 3 rounds... (unfortunately)
M/32/6'2"/220
18:30
Had to run twice, which I'm sure was easier than a 1K and 2K row.
M/31/5'11/205
Had to do this one at home. Used 205 lbs. for bench press, and subbed 1.5 pood KB SDLHP for the rows. 50 reps for 500m, 100 for 1000m, 200 for 2000m. 1.5 pood was probably too much. Took me 38:00 minutes to finish the WOD. Was down to 2 rep bench presses by the end. I really felt this one the next morning.
M/31/5'11/185
17:30
Subsituted running for the 1K row.
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