...a few of the castaways from Amelia's Island...
"Light Nancy" - bottom-to-bottomform...form...form...
Men = 75 / Women 45
15 OHS
400m Run
NASCAR drivers = 5 rounds
Cruise Controlers = 4 rounds
Learners Permit = 3 rounds
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6 comments:
Felt really good on my form today although I did not know just how "light" to go (thought I was doing 35#) Time: 14:50 row 144
Great pic of Richard. Nice form. Missed doing the WOD - maybe I'll catch it tomorrow.
Not sure whether it was me or the WOD but was very exhausting. Did 4 rounds in 19:58. 116 watts for 5 min row. richard
5 rounds-3 rounds 65#. First time o'head squats with weight. Looking forward to working with these more. 19:30.. 212 watts
Excellent depth in squats today. If you missed this WOD...don't worry...Nancy will be back. She is too valuable...to not see sooner than later. Thank you all for allowing me to suggest lighter weights today. As your coach, I need to be confident in your technique first...then...we can worry about the weight.
As far as the row goes...
If you didn't row today, please try and get in the row sometime this week. It is 'only' 5 minutes... Go for wattage - let's see what your average power is after 5.
Great job guys!
My times:
3 rounds Nancy - 95lbs-11:15
310w on the rower
13:40 with 45 lbs for 4 rounds, 232 watts on the row
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