Monday 1.21.19

Ally

*930am and 1230pm Classes Cancelled Today*

Elektra King
1,000 Meter Row
Directly into…
3 Rounds:
21 Hang Power Cleans (115/80#)
15 Lateral Barbell Burpees
9 Push Presses (115/80#)

Post times to comments.

WOD Guidance
Steady on the 1k row- find your 2k pace.
Work on cycling the barbell today.
Break the hang power cleans 1 or 2 times per round.

Box Brief
Check out Kathleen’s new blog post HERE!

Find 3 friends and get signed up for the Rowathon!!
Saturday, February 9th @ 6:00pm – Gronk Nation Team Rowathon
Click HERE for more details.

6 Comments

Liza on January 21, 2019 at 8:09 am

Elektra King
Home Edition:
14:23

1000m row
3 rounds:
21 75# HPC
15 Diagonal bar burpees (not enough room)
9 DB seated strict press 25# (low ceilings)

Nadia A. on January 21, 2019 at 8:50 am

14:17
Step over bar burpees, 80#

4:07 row
7’s on cleans
5/4 on PP

Kelsee on January 21, 2019 at 9:52 am

12:23 rx

Daphna on January 21, 2019 at 11:07 am

Go Fish (CompTrain Masters Version of Elektra King)

13:31 Rx

1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (95#)
15 Burpees Over the Bar (bar-facing not lateral)
9 Push Jerks (95#)

Go Fish 8/31/18 time: 14:24 – so almost a 1:00 PR.
Jerks ub/7-2/5-2-2 with 1 fail but they felt strong today

Carie on January 21, 2019 at 11:33 am

Elektra King

17:19
45#

Brian Sieber on January 21, 2019 at 7:38 pm

10:12 rx

6 Comments