WOD – Wednesday, March 13, 2013
3 sets to get as heavy as possible in the following
3 BackSquat + 3 OHS
-You must go straight from back squat to OHS without dropping the bar
Then:
For time
1000m Row
Here are a couple videos from The Technique WOD Rowing series with Rick Gordon, USA Rowing level 2 coach.
Rick is has not only coached national rowing champions but is a champion himself. So listen up.
Welcome Pete to the 5:15 class.
We’re building an early morning army!
Failed OHS @115
Still stuck on this movement 😡
Row 3:35
On pace for 3:20 until 125m to go, and my legs just quit
strength: 73,83,88
wod: 4:26
I dislike rowing.
75/85/95#
3:57 Row
Still nothing overhead
3×6 backsquat 185
3:30.5 row
Made up Push Press today:
145×7,155×7,165×6,165×5
row: 3:36.7
Tried to keep a steady, but fairly easy pace so that I wouldn’t get burned out too early. Then attempted to turn it up at the end, but realized that I waited too long. Sped up at the last 125m or so. Thinking I should have ramped it up at 200-250m. Not used to that distance so unsure of my strategy.
75#…. Got 77#x1 OHS
5:04 for the row… Ugh. Need to practice my technique!
205 (5,f)
3:25.3
Big thanks to coach Tim for rowing with me!
1st: 3:30.6
2nd: 3:25.5 (PR)
This wouldn’t be the first time I’ve rowed in pants for Jim.
Forgot the strength.
3 BS, 3 OHS: 195#
75#
3:55 row :02 PR
155#
3:23
Almost got 1RM of 185# for OHS. Better day today.
OHS suck…but no longer using plates under heals. 65#
Row: 3:26.6