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Friday 150626 Row and Wall Ball

I don’t have to rub this in, but I will.  Remember last Friday’s WOD with deadlifts, thrusters and rowing?  Do you recall the WOD from the week before that with rowing and heavy push presses?  And from a few weeks before that with rowing and burpees?  And the Open WOD with thrusters and rowing?  Well it just so happens that rowing in combination with any kind of pressing/pushing and sometimes squatting, makes for GREAT couplets and triplets.  Obviously.  So we program them often– and in the CrossFit programming realm that means once every few weeks or so.  And usually something different in terms of a time domain and variation on heavy, moderate or light weight.  Today it’s with VERY light weight (of course that is relatively speaking!) and its for max reps.  It also happens to be an interval training set- with just as much rest as work.  That happens to = suffering.  In a good way.  In a way that will let you know that you had a tough training session.  So I hope you can forget about this one… or you won’t ever want to do it again 🙂

PS: we did this one about a year ago… try and beat your score!

Some things just GO together, right?  From an early age we get these clues!
Some things just GO together, right? From an early age we get these subtle hints!

Friday 7, 9, 10am, and again at 3 and 5pm WODs
On a running clock, for max reps:
in 1:30, row 250/200m then wall ball shots (20/14#) in remaining time
rest exactly 1:30
in 3 minutes, row 500/400m then wall ball shots in remaining time
rest exactly 3 minutes
in 6 minutes, row 1000/800m then wall ball shots in remaining time
rest exactly 6 minutes
in 3 minutes, row 500/400m then wall ball shots in remaining time
rest exactly 3 minutes
in 1:30, row 250/200m then wall ball shots in remaining time
Post total number of wall ball shots to chalkboard/journals and PR board after
comparing to your performance in this WOD on Aug 28 1014.

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