Warm-up
Coach’s choice
WOD prep
Work up to a load that will allow you to complete 10 consecutive reps. Practice a 350-meter row during your warm-up. Use this time to establish a pace for the workout. If you can complete the 350-meter row in less than 1:30, increase the distance to 500 meters.
WOD
Main -Site
5 rounds for time of:
500 m row
15 Bench press(135,95)
*Keep each row under 2:15 or consider reducing the distance in the remaining rounds.
Option 2:
5 rounds for time of:
Row 500 meters
15 bench presses(115,75)
*Warm up to the working weight of the bench press with excellent mechanics. If you can complete 15 consecutive repetitions at the intermediate weight, consider performing the workout as prescribed.
Option 3:
5 rounds for time of:
Row 350 meters
15 bench presses(75,45)
*Reduce the load if you become unable to perform 3 consecutive reps at any time.
Post Wod:
Banded pec stretch 2 minutes per side.
Row, Row, Row Your Bench: 19:50 | 400M Row | 75# Bench
Fun little WOD – great coaching from Hanna!
20:40 rx
15:06rx
14:13RX Fist Pumping Sunday
19:59 @ 95#
Way harder at the end then I thought. Rowing was as bad as expected!
19:56
400 meteres / 3 rounds @75# / 2 rounds @65#
24:21 rx tough one..realized choosing the right scale is really important!
Yes, great coaching (and spotting) by Hanna. I didn’t note the finish time but all of the rows were around 1:54 and benched 125 that got WAY heavier at the end. Fun WOD, but I was missing Ken Earley.