Well that wasn't very much fun.
Warm up was row 500m, rest 2 minutes, row 500m hard.
That smoked both me and Kamil.
Then we did the new dynamic stretching drills:
Frankenstein walk, squeeze knee to chest, and lunge with hands overhead stretch, inchworm,-push up, pistol walk: and shoulder stretch on wall.
Did a handstand hold for the upside down work
The WOD was supposed to have running but with the rain it was switch to rowing.
8 rounds for time:
- row 200m
- 5 muscle ups (scale to ring dips).
Round 6 got really hard to do the dips. Arms will suck this weekend.
Finished about 30 seconds behind Kamil, in 15:35
After the the real suck started: 10 minute EMOM of 7 power cleans.
Thankfully I scaled to women's Rx at 95#, I had nothing left at round 6.
Round 7 I did only 5 reps, round 8 I did 6 reps, round 9 I did zero reps and finished off with a full 7 thanks to the extra rest.
Ugh.
8 rounds for time:
- row 200m
- 5 muscle ups (scale to ring dips).
Round 6 got really hard to do the dips. Arms will suck this weekend.
Finished about 30 seconds behind Kamil, in 15:35
After the the real suck started: 10 minute EMOM of 7 power cleans.
Thankfully I scaled to women's Rx at 95#, I had nothing left at round 6.
Round 7 I did only 5 reps, round 8 I did 6 reps, round 9 I did zero reps and finished off with a full 7 thanks to the extra rest.
Ugh.
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