Monday 2010.01.18 Posterior Chain Mash-Up 15 Hip Extensions10 De

January 18, 2010

Monday 2010.01.18

Posterior Chain Mash-Up

15 Hip Extensions
10 Deadlifts 135#
15 Hip Extensions
10 Deadlifts 135#
15 Hip Extensions
10 Deadlifts 135#
15 Hip Extensions

CrossFit WOD

3 rounds for time of:
21 Push-ups
15 Double Unders
9 Pull-ups

13:55 (I think.)  Long-ass time to do push-ups. Upper body sooo weeeaaakkk.

Rowing Intervals

Descending Time
3 min work, 1:30 rest – 803m (1:52.0 pace)
2:30 work, 1:15 rest – 675m (1:51.1 pace)
2 min work, 1 min rest – 530m (1:53.2 pace)
1:30 work, 0:45 rest – 396m (1:53.6 pace)
1 min work, 0:30 rest – 264m (1:53.6 pace)
0:30 work – 139m (1:47.9 pace)

Overall: 2806m rowed at a 1:52.2 average pace.

This was WAY harder than I thought it would be. 3 minutes is a long, long time. I thought I might not make it a couple of times.

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