WOD 4
You have 15 minutes to row 1000m on a C2 rower and then with the remaining time find your one rep max ground to overhead.
Scoring- Your score is your row time (in seconds) minus the weight (in kg) you lifted.
Once you have completed the WOD record you time. And post your video.
This needs to be done no later than Sunday 25/12/11 by midnight for your score to count.
You can complete the WOD as many times as you want but you can only enter your score once.
1000m row 4.59
ReplyDeletepower clean and jerk 25kg
row: 4:18
ReplyDeletepower clean and jerk : 40kg
row: 3:45
ReplyDeletepc& j: 70kg
row- 4:08
ReplyDeleteG2O-55kg
Strength -
ReplyDeleteRow - 4:02
Clean2Jerk - 55kg
Strength -
ReplyDeleteRow - 3:51
Clean2Jerk - 35kg
Row: 4:00
ReplyDeleteG2OH: 55kg
Did this at St Marys today.
ReplyDeleteRow- 3:26. On damper 5. Should have set this a little higher to maybe 7
My best 500m is 131 which was on a 10 setting and I literally fell off the rower. Today I felt I had a bit left, I was puffed, but nit looking for the pukie.
Sprinted the last 300m an like Aneesh said it felt like I was going know where.
This goes back to the "gears on a racer" theory of the damper setting.
G2O 95kg warmed up prior to the row to 90kg, which made this my starting lift.
First lift around the 8min then every 3mins Tried 100kg twice but a little lazy getting under the bar, mostly mental I think
Thanks both Glen an Jody for your expert coaching on this.
row 3:29
ReplyDelete85kg lift. got th 90 clean but failed on th split loved this wod!