WOD – Wednesday, February 13, 2013
Over Head Squat: in 15 minutes find a 2rm
Then:
500m Row
rest 90 sec.
500m Row
Here is a video from our friends at fitr.tv showing how to improve your power on the rower.
Over Head Squat: in 15 minutes find a 2rm
Then:
500m Row
rest 90 sec.
500m Row
Here is a video from our friends at fitr.tv showing how to improve your power on the rower.
Didn’t we have a previous for this? I thought I remember doing this and then having plank wars.
I found the old one. IT had a 2 minute rest.
135# (Aubrey says I need to get a little lower)
1:51
1:55
145# pr
1:37
1:44
That was rough
175 OHS PR
1:36.1
1:46.9
tougher than it looks
165# x2 OHS PR
row 1 = 136.1 PR
row 2 = 149.7 Not so much
90 seconds was not enough recovery for me. I was smoked on the 2nd row. My pace slowed to 1:58 at one point. Was burning from ankles to a$$ for several minutes after.
Cool, the log in finally is working
Pr for flexibility – with 40 #
Row 2.13/2.17
110# at home…not sure if it is a PR???
OHS: 205 pr
Row: 135.7, 145.9
Won’t even let me beat you on this one, eh?
55# OHS. Proud of that one! Last time we did it I was pathetic. This felt good an solid. Prob could have gone heavier (at least a coule of #) but ran out of time – large 6:00 class!
2:22 1st row
2:56 2nd row
Brutal!
OHS – 85# (unfortunately, a PR…serious flexibility issues)
1:35.8 (PR by 10 sec)
1:54.4 (last time, with 2 min rest, 1:52 on 2nd)
Solid 1st round, heck of a race!
I agree with Jim. That was a solid effort. You really gave it all you had and that’s all you can ask for.
185# OHS PR
195# OHS for 1 – failed depth on #2 but stood up with it.
Row
1:28.5 – 1st Round (PR)
1:43.5 – 2nd Round
1:28.5! Wowza!
155#
144 and 156 (I think)
OHS: 127# PR
Row: 1:43 and 1:47(?)… Fun going head to head with Nick! Definitely made me push harder
90 OHS PR
1:51.8
1:56.1
100
1:36.7
1:50.3
110#
1:39.3
1:52.4
First day @ The Garage.
100# OHS x 2 for a PR (not a lot of experience with these)
500m row: 1:57 & 2:04