Warm Up:
400m run
Dynamic Drills - 20m
Toy Soldiers
Single Leg GM
Butt Kicks
High Knees
Alt. Lunge
2RD's
Passthroughs 12
OVH Squats 12
Goodmornings 12
Hip Swings (Forward 2 Lateral)
-From CFHQ-
For Time:
2k Row
50 Wall Balls (20#)
1k Row
35 Wall Balls (20#)
500m Row
20 Wall Balls (20#)
Time - 20:21
ReplyDeleteThe time to beat on this WOD is 16:17 held by the current champ Mikko Salo. Rowing is something I need quit a bit of work on before next years events. Wether it be long or short I seem to be just behind everyone else. Beening strapped in to the rower becomes a mental game for me rather than a physical. I have trouble staying focused on the task at hand...e.i. the 2k row that started this bad boy off. I made it through about 7oom? before I the circus got cranked up in my head. Once this starts I can feel my strokes start to go all over the place and consistancy becomes a major issue. Major room for improvement in this area is needed. Wall Balls are usually not an issue and I thought I would greatly make up time with that movement but I was proven wrong once I got to about 10 and my shoulders filled up with blood and I couldnt hold the 20# ball. 50 reps should've been unbroken but instead broke me. Bottom line is that I need get on the rower and get focused.