WOD
“Forget About Them”
3 Rounds
500/400 Meter Row
100′ Handstand Walk
Rest 5 Minutes
500 Meter Row
3 Rounds
500/400 Meter Row
5 Wall Walks
Rest 5 Minutes
500 Meter Row
3 Rounds
375/300 Meter Row
50 Plank Taps
Rest 5 Minutes
500 Meter Row
WOD GUIDANCE & GOALS
Handstand Walking! Row the 500/400 right around two minutes (moderate/fast pace) then take a few deep breaths, with some arm shake outs, before attempting to walk. The handstand walk will be done in 25 foot increments. Try to walk a full 25 feet before kicking down. If 100 feet seems impossible, scale the distance before going to wall walks or shoulder taps. Take no more than 2-3 minutes per 100 feet. Target 12-15 minutes for the couplet, then take a five minute rest before rowing 500 meters ALL OUT!! Record your time for the couplet AND the all out row.
Post Both Time to Comments.
HOME WOD
3 Rounds
300m run
5 wall walks
OLYMPIC LIFTING
1 Snatch Pull + 1 Snatch
1 at 70%, 75%, 80%
3 at 85%
1 at 75%
1 Clean + 1 Push Jerk + 1 Split Jerk
1 at 70%, 75%, 80%
3 at 85%
1 at 75%
10:30 HSWattempts
1:49.9
9:58 5 ww
1:45.9
12:11 500m/25’
500m @ 1:39.4
10:44 5 WW
2:11.7
12:00 with handstand hand releases
500m row: 1:38.0
11:50 (50’ HS Walk) / 1:37.8
8:34 plank taps
1:41.0
10:35 (3 ww per round)
500m @ 149.9
10:57- walk to wall attempts & 25 taps
155.6
Can only remember the 500M sprint time
1:44.5
WOD was shoulder taps