AM
30 sec row @ 1K row pace
30 sec row @ 2:10/500 m pace
x 25 - no rests b/t sets
Noon
A. Press - build to a tough single in 8 min from empty par
B. KBS heavy x 15; rest 1 min x 5
PM
As many rounds in 10 min @ 95%:
3 muscle ups
6 OHS - 115# - from ground
9 ghd sit ups
Results:
AM
Rowing felt good. Breathing felt on point. I was able to get a good breathing rhythm and maintain a sub 1:45 pace for the sprint, and a 2:10ish pace for the recovery.
Noon
95, 135, 185, 195, 205
PM
I lost track of how may rounds I got with this wod but the muscle ups were the limiting factor. I was able to string together the 3 unbroken for 5-6 rounds, then as I began to fatigue I wasnt able to pop the hips or get up high enough to get over the hands.
Results:
AM
Rowing felt good. Breathing felt on point. I was able to get a good breathing rhythm and maintain a sub 1:45 pace for the sprint, and a 2:10ish pace for the recovery.
Noon
95, 135, 185, 195, 205
PM
I lost track of how may rounds I got with this wod but the muscle ups were the limiting factor. I was able to string together the 3 unbroken for 5-6 rounds, then as I began to fatigue I wasnt able to pop the hips or get up high enough to get over the hands.
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