Potomac River at 0600. The calm before the pain storm.
Fight Gone Bad!
3 Rounds of (5) stations at 1:00 per station. 1:00 minute of rest between rounds.
- Row
- Wall Ball Shots (20#/14#)
- Sumo Deadlift High Pull (SDHP) (75#/53#)
- Push Press (75#/53#)
- Box jumps
A few things to remember:
On the box jumps, stepping up is scaling because it requires less work. Remember to open your hips, too.
On the row, keep that good lumbar curve throughout, don't let your head drop and your back round out, you lose power that way.
On the SDLHP, remember to stay on your heels.
Post score to comments!
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18 Aug -
5K Run/Row
Unfortunately the Pool Session did not work out for CFQ today.
Post your times to comments!
6 comments:
M/33/6'2"/215
228
M/46/5'8/178
230
Great Effort by all athletes this morning. Strong performance by Dave Wallis. FGB = Pain Cave!
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5K run for tuesday
27:25
Wes thanks for pushing me to keep up!
M/36/6'4"/218
FGB-273
Row 27/19/17
WB 20/12/12
SDLHP 22/18/16
PP 20/15/15
BJ 22/19/19
Yesterday 5K row - 19:45
I am a winter person...
Wes
M/25/5'10/184
229
my first fight gone bad, it went bad. thanks for the push Vince.
5k on tuesday - 27:16
As Rx'd
228
Previous FGB: 209 (Sept 08...and not in Africa heat/humidity)
Brock
218
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