Spring is just around the corner??
Day 23 Nutrition Challenge!
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“Rowing SHAWN” HERO WOD
The 5 K row has replaced the 5 mile run.
For Time
5 K row
After each 5 minute interval perform
50 Air Squats
50 Push-Ups
*Row in 5-minute intervals, stopping after each to perform 50 Air Squats and 50 Push-Ups before beginning the next 5-minute row interval. You may break up the push-ups and squats as you like.
U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.
The “Shawn” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, February 8, 2015 (150208).
Option 2 Performance:
35 Air Squats
35 Push-Ups
Option 3 Fuctional:
25 Air Squats
25 Push-Ups
Post WOD:
Lax ball pecs.
CFS Brief:
Day 23 Nutrition Challenge!
CrossFit Opens start in 29 days!
Rowing SHAWN: ~ 34:41 (I think?) 1st round push ups, next two using a bar. “Push-up SHAWN” is more like it. One of my goats. The key with this WOD is to do more than 1250m per 5 min round if you can to avoid extra squats and push-ups. Bit tough for the ladies with no scale. Enjoy the warm weather!
Rowing Shawn: 42:13 Rx I did a total of 4 Rounds of Push Ups/Squats. I managed 1058M, 1032M, 1030M, 1030M, 850M in my rowing segments, so not quite to the 1250+/round that Rob recommended 🙂 I did the Push Ups/Squats in 5 sets of 10 alternating between the two movements and that seemed to work well for me. I broke the Push Ups as needed so that I did not get to a point of failure at any time and just tried to keep moving through the 5 rounds before hopping back on the rower. This is one of those times when I really, really wish I were 6’4″. Thanks Frozen for giving us an opportunity to Honor a Hero!!
31:54 Rx
kept the row @ 1300+ per round.
Squats/push-ups @ 5 rounds of 10
38:53. 50. Push ups from knees. Made the mistake of losing track of meters. On my fourth round of rowing calculated I would need 200 more meters after the round. So I resigned to the fact of another round of push ups and squats. Then about 3:50 in realized math was wrong. Hoofed it to get 10 meters more at the 5 min mark. 1395, 1295, 1160, 1160.
Nice work! I saw you had finished and was hoping you would come over and take over my rowing. No such luck.
Rowing Shawn: 33:38 25Squat/push ups
Rowing Shawn: 31:36 RX
33:11rx
Rowing Shawn
34:50 RX
Row was 1315 / 1261 / 1263 / 1161