August 5, 2013
1) 3 rounds not for time:
30 sec ring L sit
8 – 10 strict hand stand push ups
5 pistols each leg
2) Jerk Balance
2 x 2 @ 60%
2 x 2 @70%
2 x 2 @ 75%
3) 3 rounds:
Row 1500
3 min AMRAP
10 chest to bar pull ups
10 pistols
10 ring dips
AMRAP will be done between minutes 6:30 – 9:30; 16:00 – 19:00, 25:30 – 28:30. If you finish the row prior to the start of the 3 min AMRAP, you must wait until it starts. You must finish the row prior to starting the 3 min AMRAP. If you are rowing when the 3 min AMRAP time starts, finish the row and you have the remaining time of the 3 min interval to do your reps. Socre is total reps.
This WOD was horrible, mainly in part to the CTB pull-ups and pistols. I managed row a 2:00 pace on all rounds of the rower so I started the AMRAPs on time each round, but still only managed 133 painful reps.
I thought the jerk balances at 70% were a little heavy to work on technique. 165, 190, 205.
Good group this morning…..expecting Lance and his running crew to show up in the morning.