Warmup
Skill
Strength
- Shoulder Press [ wmv]
WOD
4 rounds
Time limit 20 minutes
Stretching
test/retest runing
- roll on upper back with shoulders wrapped around, superfriend adds pressure.
- same position, butt high, arms overhead, superfriend on arms, lower butt down.
- on back, barbell on delt/bicep, leg over barbell, rotate humerus.
CW: 18:21
ReplyDeleterowing times, per 500m:
2:00
2:05
2:06
2:01
Nice WOD. Both pulling, but ropes seemed like recovery from the rowing and concentrated on the grip.
Gee, that one added up. DNF; did all four rowing pieces, but only two of the last 10 rope lowers. Liked this WOD, though, it kicked my butt. I always like that.
ReplyDeleteShoulder press, had to scale back, my right shoulder is tweaked. 3 X 5 at 50, 55, 60.
Ahah! The answer; What Women Want. Remind me to kick your butt over Thanksgiving.
ReplyDeleteLookin' forward to it!
ReplyDelete18:36: Don't remember my rowing splits, but I tried to keep them near 2:30. I liked this one too...rope lowers didn't seem too bad to me, maybe I have burly hands or something?
ReplyDelete