Spend the first 10-15 working on Handstand Push-ups.
WOD
- Run 1 Mile
- Row 1500 Meters
Time cutoff is 15 minutes. Scale appropriately.
Compare to December 5th,2010
http://crossfitcharlottesville.com/2010/12/05/monday-workout-press-run-and-row/
Charlottesville's most experienced functional fitness and weightlifting center.
12:21… cramped up 1/3 through the row and couldn’t break 1:55 again. Think low 11 is very feasible.
15:45 (8:30 run, 7:15 row)
14:44 (7:20run, 7:22row)
13:54. reversed row/run. about a 5:45 row & 8 min run.
14:23 (7:33 run, 6:20 row and a 30 second transition… need to work on that)
13:56
13:53
14:53 (7:25 run, 7:30ish row, 45 sec PR)
That’s subtracting 5 seconds for all the 5:30 ladies getting held up by a large, slow-moving line of cars at the beginning of the run.
14:13 (5:58 row, 8:15 run)
Big 5:30 class so I rowed first then ran
16:47 (if I take the same 5 seconds as Lex!)
15:52 (8:11 run, 7ish row…super sluggish transition)
15:09 (We got stopped at the first traffic light, should’ve been incentive to run fasted but I like to think if we hadn’t I would’ve made it in 15)
Also thanks to the boys in the 5:30 class for rowing first!
Yeah, thanks to the guys for being such good sports!
14:23
3000M Row 13:14
15:10 (6:45ish row)
12:10
13:45 Rx (1 second PR!)
Moved carts full of law school text books for 2 hours today (think of it as extended prowler pushing) and was thinking terrible thoughts during this WOD… like maybe stopping because my legs hurt so bad. But 1 second PR! Take that negativity!
woot woot PR!
13:47. row then run
13:00, a 31 sec PR from last time
7:00 run, 5:50 row + 10 sec of tying shoes and hopping on the rower, double knots next time!
12:10 RX
worked on this handstand stuff….held some unassisted headstands in the middle of the floor for 10sec.
rest day, no WOD
15.31 (8.30 run)
15:47
14:49 (7:14 run)
15:13 (7:54 run, 6:54 row), and yes! i forgot about that stoplight hold-up! so perhaps a few seconds faster.. thinking this will also go better next time when i’m not coughing through half the wod 🙂
12:39, row first
15:06. That’s with a 5 second delay for the ladies in the 5:30 class who were held up at the traffic light. Big shout out to the guys who rowed first. Thanks guys!
16:54 (8:25 run, 8:15 row) ughhh.