19 mins 11 secs | Not Rx'd 36 secs
WU: Seal jacks, 3rnds ea: lunges to instep,light front squats,1 arm hangs,sumo squat to stand,flutter kicks.
WOD: Rope climbs were hard today (it's been a long time,too many pulls)scaled front squats.
Post WOD: 400m Farmers Carry 70# (4:32);
200m Prowler Pull 30#, mobility/stretch
3 rounds of:
3 Rope Climbs
7 Front Squats 65 lbs
15 Body Rows
500 m Rows
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Tuesday, June 26, 2012
Rope Climbs, Front Squats, Body Rows, Rows History 2 Posts
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WU: Seal jacks, 3rnds ea: lunges to instep,light front squats,1 arm hangs,sumo squat to stand,flutter kicks. WOD: Rope climbs were hard today (it's been a long time,too many pulls)scaled front squats. Post WOD: 400m Farmers Carry 70# (4:32); 200m Prowler Pull 30#, mobility/stretch3 rounds of: 3 Rope Climbs 7 Front Squats 65 lbs 15 Body Rows 500 m Rows
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WOD: scaled front squats @ 60# and probably could have gone a bit heavier - the rest was RX'd and boy did body rows get tough. Note to self (don't forget knee socks the next time I do rope climbs, nothing like ripping open skin on my first climb, even with a skin guard)... WU: 3rnds ea - 25 double unders (those still suck and I can't seem to get them), 6 turkish get ups @ 15#, 5 inchworms, 10 good mornings @ 30#.3 rounds of: 3 Rope Climbs 7 Front Squats 60 lbs 15 Body Rows 500 m Rows
