WOD 8/24/13
5 Minutes of Calf/Ankle/Back/Hip Mobility
A- WU- Partner Relay= 3 Rounds of 200M Run Each
Notes: In Teams of 2/ Partners will run 3 Rounds of 200M Runs Each/Score= total time for both partners to run 3 rounds of 200m
B- Team Smurph= For Time: 2K Row/300 Double Unders/200 USA K.B. Swings (1.5/1 pood)/100 GHD Sit Ups/2K Row
Notes: partners will split work in half/can partition as needed but must complete 2k before doubles, complete all doubles before kbs, all kbs before sit ups and all sit ups before 2k row/only one partner works at a time.
C- Partner DeadLift– 12 Minutes Max Effort
Notes: In Teams of 2 Partners will work up to a max partner DeadLift
nice WOD. Good luck to everyone doing this one tomorrow.
Rowing tips:
https://au.againfaster.com/blog/2013/08/19/tips-improving-your-rowing-world-record-holder-richard-wassell/
haha..just read this! I’m getting in all my rowing knowledge before 1:55 today!
I wish I checked sooner! My row was terrible lol
Vicky: “omg can i have some water?”
Marina: “NO! You have 5 more min on that rower!!!”
Vicky: “omg die, thats a long time”
hahaha
Tina: “just push it OUT!!” haha
Me: “Tina she’s not giving birth to the rower…well maybe, she kinda is” hahaha
omg die. twirl. totes fab.
Great working with you today Kenny. Thank G-d we got a reprieve from doing squats!
Great turn out of 718 athletes today. Thank you everyone who was able to come out and support us. It was great having you guys there screaming at me. I honestly didnt want to finish that 2k row. I would’ve much rathered doing a 20 minute AMRAP instead of stoping after the 5th round to get on that rower.
Dariel, you did a great job. That row was mentally tough…it was literally fight or flight mode. We fought though! Excellent job 🙂
I PR’d my deadlift by 5# today. 190#. I can almost smell 200#.