Sunday WOD

13
Sep

Sunday WOD

Weighted Pullups x5
5 sets

Rowing Pace Practice
3 x 1000m

IMG_6941

Dedicated morning crew

6 Responses

  1. Mob + Crossover Symmetry
    WUx2 (10x Good AM, Burpee, Pushup Ring K2E, Kip Pullups)

    48 Bday Burpees for David

    400m Med Ball Run 20#

    Strict Weighted Pullups
    [email protected]#

    Row 3x1000m
    1) Time: 3:50 – Pace: 1:53-1:58 – SPM: 23-25 = Damper 6
    2) Time: 4:01 – Pace: 1:58-1:52 – SPM: 29-30 = Damper 4
    3) Time: 3:54 – Pace: 1:56-2:00 – SPM: 25-29 = Damper 5

    Notes:
    #1 was more of a “heavy” endurance fatigue, pace easy to hold.
    #2 was more of a “light” endurance fatigue with more of a “cardio” response.
    #3 was difficult physically and mentally, hard to keep that specific pace and rhythm going…

  2. Maria

    Open gym
    Deadlifts x 5 @ 175#

    Practiced HSPU kipping

    48 birthday burpees
    400 m medball run @ 14#

    Strict pull-ups @ BW
    5 sets of 5 ( thanks for the pointer Blake on keeping a hollow hold!)

    WOD

    26 SPM/ 30 SPM/ 30 SPM

    Wow the rowing was tougher than I thought!

  3. Shane H

    Great pic of some of the 6am superstars!!
    Open gym.
    mobility and Wu x 1
    Extra mobility, knot in left scap…very annoying
    Deadlift 5rm added 10lbs to each percentage.
    Wu 245 x 8 / 315/ 365/ 390/ 415/ 440 10 lb pr!! Those were tough for 5!!
    48 bday burpees for David!! Happy birthday
    Weighted Pullups x5
    50/ 50/ 60/ 60/ 60
    Row 1000m x 3 maintain spm pace
    25 spm 3:42 row (this is my comfort zone)
    28 spm 3:47 row (not too bad)
    33 spm 3:49 row (worst one, not much power in the pulls just quick motion!! )
    Great class Blake, and great work everybody!!

  4. Patrick D

    Mobility + Warm up
    48 birthday burpees
    400m run with 10# ball

    Weighted Pullups x5 (5 sets)
    1- 5x body weight unbroken 2- 5x 5# unbroken 3- 5x 10# unbroken 4- 2x 10# + 3 body weight 5- 5x body weight unbroken

    Rowing Pace Practice
    3 x 1000m

    1- 4 mins 17 @ 25 spm, 2- 4 mins 04 @ 32 spm 3- 4 mins 05 @ 35 spm

  5. Mobility + Warm up
    48 birthday burpees
    400m run with 6# ball

    Weighted Pullups x5 (5 sets)
    Scaled to ring rows

    1- 5x 1 step
    2- 5x 1.5 step
    3- 5x 2 step
    4- 3x 2 step
    5- 5x 1.5 step

    Rowing Pace Practice
    3 x 1000m

    1- 6:00 @ 28-31 spm,
    2- 6:00 @ 28-30 spm,
    3- 5:44.7 @ 30 spm

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