Warm-Up:
Coach’s choice
Pre WOD prep:
Prep the movements
WOD:
Hamburger Helper (30-minute cap)
For Time
1,500 meter Row
25 Russian Kettlebell swings(70,53)
1,000 meter Row
25 Handstand push-ups
750 meter Row
25 Russian Kettlebell swings(70,53)
500m row
25 Handstand push-ups
250m row
Option 2 swing load:
(62,44)
Option 3 swing load:
(53,35)
Option for handstand push-ups today:
Hand release push-ups
Post WOD:
Banded overhead distraction. 2 minutes each side.
CFS Brief:
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 2 to 4 people.
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
Hamburger Helper: 27:25 | 26# KB, Hand-release push-ups
This one was should have been called row, row, row your boat. Unless you were on the wall, the segments of KB swings or HRPUs went quickly so it felt I was just rowing non-stop. Shout-outs to the crew who managed to bang out those hand stand push-ups. It was VERY IMPRESSIVE to see Ilana, Deb, Matt, Ryan and Fer crushing it on the wall!
Hamburger Helper: 32:11 Rx (Got through 18 HSPU of the second set at the Cap)
My “win” for today was completing 50 HSPU and I was able to maintain sets of 5 and keep them moving better than I have in the past. Thanks to all who provided the encouragement in the second set! No doubt this was a rower’s workout with 4K total meters of rowing…and of course I picked the rower next to Matt 🙂 Super fun to chip away at this one and great to see everyone get after it!! Well done all around! Thanks Frozen!!
Nice work Tracey! This one was very mental as a lot of time was spent on chipping away at meters on the rower!
Hamburger helper. San Diego. 23:59. #53KB. Heaviest they’ve had at hotel. Hand release push ups.
I second that Tracey. Row. Then Quick set of push ups or KB. Then row some more. Nice work!
Way to get after the HSPUs!
You too JL! Miss seeing you at the box but way to get after it on the road!
That’s a big win, Deb! It’s so impressive to watch you do them…..and 50 is a BIG number!
Impressive Deb! Way to go.
The gauntlet has been thrown Ken…
31:27 (44#)
Finished 23 hspu of 2nd round.
I accidentally wrote “RX” but my kettle bell was NOT RX! Oops
I was just glad to get through all of that rowing! Great job everyone!
Back in the box tomorrow after two weeks on the road. Miss my 530 tribe!
23:11 rx
24:31 rx
Tried to minimize HSPU time:
10,8,7 on first set
10,5,5,4,1 on second set