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.
Leave a Reply