WOD 8/16/13
10 Minutes Hip/Shoulder/Back/Wrist/Ankle
A- WU- Jackie= For Time: 1K Row/50 Thruster (45#)/30 Pull Up
B- Karen= For Time: 150 Wall Ball (20/14-10′)
*C- 3 Rounds of 30 Seconds Each: Plank/L-Side Plank/R-Side Plank
*= If Time Permits.
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10 Minutes Hip/Shoulder/Back/Wrist/Ankle
A- WU- Jackie= For Time: 1K Row/50 Thruster (45#)/30 Pull Up: OMG- 10:24 on the “Warm-Up” 3:50 on the rows, sets of 15 on the thrusters (with a fiver to wrap it up), pull-ups in sets of 5
B- Karen= For Time: 150 Wall Ball (20/14-10′) 15:15 at 10′. Ouch.
*C- 3 Rounds of 30 Seconds Each: Plank/L-Side Plank/R-Side Plank: And then I died.
*= If Time Permits.
Jackie- 6:44
Legs were sore and mental toughness went out the window on rep 25 of the thrusters. Then I went 15 and 10. 30 pull ups unbroken. Got off the rower at 3:40. Paced it at a 24 spm.
I need to get this to sun 6 minutes.
Sub*
A- Jackie. 11:37rx. Didn’t get the time on the row. Thrusters were 12/13/12/13. Pull ups in sets of 8 tapering down to 3 (maybe a 2 in there)
B- Karen. 12:22. Was shooting for rx but was more like 9′
Here is tge heat times and labes for our athletes participating in the subway series.
Time. Lane. Athlete
12:15 PM 7 Sarah Heredia
12:33 PM 6 Tina DeGraff
12:51 PM 6 Victoria Pierre-Louis
2:39 PM 4 Dariel Cepeda
2:57 PM 6 Marcos Martinez
12:51 PM 8 Marina Smirnova
Lanes* not labes. Damn spell “check”
A- WU- Jackie: 11:04. Used 35 lbs on the thrusters. 20/10/10/10. Pull ups on the box
B- Karen: 8:26. Can’t seem to hit that 10′. But managed to hit the 9′
*C- Did it. Ouch.
Wish I could come to South Brooklyn tomorrow guys but unfortunately am working. Good luck to all our team!
Jackie – 8:15 (0:48 PR)
Not sure on the row time but most likely about 3:50. Broke the thrusters up 30/10 then a short pause on my neck and the last 10. Pull Ups weren’t great – 8/5/4/5/6/2. Still happy with a PR and lots of room to improve.
Karen – 10:28 completely fell apart here. Lats were so cooked right from the start. Just couldn’t get a nice steady rhythm going.