The Rough Days will come. Make the most of them. You can learn a lot when you don’t feel at all like learning.
The Rough Days – Lisbeth
MOD: Madonna
Mobility: Overhead Shoulders + ankles
WOD: Part 1: Shoulder Press 5×3
incrementing weight each round to reach a 3rm.
Part 2: “Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Abmat Sit Ups
415 Specialty:
Oly-lifting: Snatch Skill transfer exercises: Snatch pushpress, OHS, pressing snatch balance, heaving snatch balance, snatch balance + OHS 3×3
Endurance:Run: 3 x (200m, 400m, 600m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.
Madge got me through this WOD for realz
Madge got me through this WOD for realz
Most excellent MOD choice. I dug it.
Most excellent MOD choice. I dug it.
3 rounds: Row 250m/rest/500m/rest/750m/rest
Round 1 – 250m 57.5 (1:55 avg/500m) 31 strokes/min
500m 2:05.0 (2:05.0) 30
750m 3:20.8 (2:13.8) 27
Round 2 – 250m 1:01.3 (2:02.6) 29
500m 2:10.9 (2:10.9) 27
750m 3:21.8 (2:14.5) 25
Round 3 – 250m 1:02.4 (2:04.8) 27
500m 2:10.0 (2:10.0) 25
750m 3:20.7 (2:13.8) 25
3 rounds: Row 250m/rest/500m/rest/750m/rest
Round 1 – 250m 57.5 (1:55 avg/500m) 31 strokes/min
500m 2:05.0 (2:05.0) 30
750m 3:20.8 (2:13.8) 27
Round 2 – 250m 1:01.3 (2:02.6) 29
500m 2:10.9 (2:10.9) 27
750m 3:21.8 (2:14.5) 25
Round 3 – 250m 1:02.4 (2:04.8) 27
500m 2:10.0 (2:10.0) 25
750m 3:20.7 (2:13.8) 25