"Row Fran Row"
For time:
Row 500m
21-15-9 reps of
Thrusters (95lb/65lb)
Pull-Ups
Row 500m
Post time to comments.
REMEMBER: Scaling is not for the weak, it is for the powerful! You produce much more power (Force x Distance / Time) when you keep the bar moving. Therefore, PLEASE choose a weight that you can keep moving rather than tring to be a hero and ultimately taking 20-25 minutes to get through it because you spend more time starting at the bar than you do actually lifting it. I guarantee that you will see better results with this method.
12:28 scaled to 65 for Thrusters.
ReplyDeleteThat WOD was vicious. Thrusters are definitely a weak point for me.
11:28 scaled to 65 on Thrusters.
ReplyDeleteI was smoked on the last 500m row. Good WOD to roll into the weekend with!
11:06 (scaled to 75 for the set of 21 and 65 for the next two sets of thrusters)
ReplyDeleteStrength in the thruster is still a huge goat for me.
10:29.
ReplyDeleteRowing takes a lot more out of you than you realize, and that final row left me feeling noodlish. I definitely like how this combo brings together pulls and pushes, and then a gasser as well. Happy friday...
12:46 scaled to 65 for Thrusters, green band for pu...second row was a smoker.
ReplyDelete12:03 as Rxd
ReplyDeleteThat was pure pain. Right after yesterdays Snatch/25DL-50PU-25DL fun...
Thank you weekend!
13:08 w/75# thrusters
ReplyDeleteOuch!
10:18 as rxed. Good workout to come back to after 2 weeks of leave.
ReplyDeleteNo rower was available so I did:
ReplyDeleteWearing IBA + 20lbs
Suicide run (approx basketball court)
Fran as rx'd
Suicide run
14:20
Absolutely miserable and my legs are still sore 2 days later.