400m run
50 double unders
20 dumbell windmills @ 15#
20 windmill push ups
with 45#, 3rnds of:
10 front squat
10 ohs
10 overhead alternating lunges
workout:
1000m row for PR
3rnds of-
40 pull ups
30 russian kb swing @ 2pood
20 tire flip/hop in-outs
post row time and time from each round
name / bodyweight / mod
ReplyDeleterow time
1st rnd / 2nd rnd / 3rd rnd
turbo j / 155 / rx
3:25
4:09 / 5:09 / 6:15
rowdy / 180 / rx
3:40
6:25 / 9:36 / 9:39
todd / 200 / rx
3:28
6:42 / 6:52 / 8:09
chris j / 160 / 24kg kb
3:56
7:56 / 9:01 / 8:03
jenn / 114 / mod
5:19
8:09 / 8:50 / 9:09
russ / 155 / row only
3:26
angela / 173 / mod
4:49
7:40 / 9:58 / 10:12
dr j / 180 / rx
3:27
4:45 / 5:25 / 5:37
jon / 150 / rx
3:41
5:01 / 5:52 / 6:47
sherry / 112 / 16kg kb
4:24
6:59 / 7:28 / 9:26
josh g / 175 / rx
3:40
6:02 / 5:50 / 5:42
matt n / 185 / rx
3:47
7:48 / 7:55 / 9:30
great job to everyone today for finishing strong through the last round. get your rowing socks and double under hats ready for tomorrow...
superb photography today... ha!
ReplyDeleteseriously though... good WOD!
=D
for those wondering who 'anonymous' is, her name rhymes with berry :)
ReplyDelete=D muahahahaaaa!!!
ReplyDeleteI dont know how to get a screen name? Im retarded!
Thanks for the shout out though!
Yours truely,
Ms."Berry"
Haha!!
ReplyDeleteIs Saturdays workout at CFJAX or somwhere else?
saturdays will be at CFJAX from here on out
ReplyDeletenice WOD. great row time russ.
ReplyDeleteLike always, a very impressive WOD.
ReplyDeleteYa'll take it "easy".