WOD:
500m row
Rest 5 min
Sandbag clean ladder drill (go until you drop):
First minute: 10 sandbag cleans
Second minute: 11 sandbag cleans
Third minute: 12 sandbag cleans
etc….
Post 500m split and final number of number of minutes completed for sandbag cleans
Who’s going to beat this guy?
[youtube=http://www.youtube.com/watch?v=MErC7fIyUoU&fs=1&hl=en_US]
This guy comes close: http://www.cbass.com/Rowing.htm
Something like 1:40.9, which isn’t bad for competing in the 60-69 year old category. It put him in 5th place.
No where near close to that guy, but I’m happy with my 500m PR of 2:01.
Sand bag cleans, 12 min, 22#
Row: 1:151.9
Deadlift: worked up to 133# for reps
CrossFit Munich WOD:
3-3-3-3-3 power clean @ 177#, 159#x4
WOD
15 Minute AMRAP
– 4 Hang Power Cleans (111#)
– 4 Power Cleans
– 10 Situps
– 24 Mountain Climbers
12 rounds + all cleans RXed
Row:1:50
WOD: HSPU ladder starting at 1: 8 rounds (strict) + 7 HSPU’s (kipping)
1:55.6, WOD 9 rnds @ 28#s
1:34.2
hspu ladder: 10 rounds +10
1:45.2 + 2 @ 32#.
I overdid it on the row & ended up with a pain on my right side at the bottom of my ribcage; hence the very weak sandbag clean ladder …
Row: 1:44.7 (PR by .3 sec)
WOD: Hit 17 and totally bonked. Will take a page from AJ’s playbook and try the split clean stance next time.
Row: 1:55.8
15 rds 16 @32#
Row: 1:47.2
WOD: 9 rounds @42#
@Home Functional Movement WOD
Shuttle Run 100m at slow speed with lawn mower – 90 minutes
Clean and Press Loading / Overhead Carry Unloading : 3 reps 4×4 10 foot Pressure Treated Lumber (PTL), 4 Reps 2×4 8 foot PTL, 4 Reps 2×2 8 foot PTL. Farmers carry for assorted hardware (15#) 25m – not timed.
I love this!
Row 1:52
WOD 10 Rounds @32#
Also, first workout to cause bleeding (PR?!)… “Bear Hug” grip did a number on my wrists
Row: 1:54.0
WOD: failed at 17 (only got to 17 during the 18th minute) @ 32#
Row: 2:06 ( 7 sec faster)
WOD: 22 RDS @ 24# ( 1 more round than last time)
Row: 2:12 (I hate my short little legs)
WOD: 21 rounds @ 24#
1:32 PR
16 rounds flat, i.e. completed 25 reps on last round.
That’s 280 cleans. Should have gone for an even 300! Bagburn in several areas on this one…