101202 Rowing and heavy thrusters

101202 Rowing and Heavy Thrusters

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, burgener skill transfers, sdhp @ 7kg x 10, @ 14kg x 4, thruster @ 7kg x 3, 14kg x 3, 18kg x 3

Puppies:
Three rounds for time of:

Row 500 meters - subbed sdhp @ 14kg / 31lb x 50 reps
25-45 pound thruster, 7 reps - 18kg / 39lb

Done in 14.47 mins
Splits 4.07, 5.46, 4.53

Compared to
Monday 100125
Puppies:
Three rounds for time of:
Row 500 meters - Subbed 12kg SDHP
25-45 pound thruster, 7 reps - Did 26lb / 12kg Thrusters

Done in 14.26 mins


This was a little strange - the sdhp were really a slog today and I've no idea why? The thruster were heavy but then they were meant to be lol seem to take ages in the 2nd round and then towards the end I saw the time I wanted to try and get some where near my last time which thankfully I did = 21 secs slower but sdhp up by 2kg / 4lb and thrusters up by 6kg / 13lb so a good pr I thought overall  :)

C/O some seated muscle up practice - I was pretty shaky after the wod so wondered how I'd go but soon as I did a couple they shaking eased. Raised my rings a little and did a few more.
Did a few beginner ring push ups and then tried some ring dips with my feet on a box behind me - they were tough (never done them like that before) did 4 and my arms were fried!