The way of the Paladin

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.

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Post time to comments.

Compare to last week.

Related:
• CrossFit WOD 180504 Tips With Rory McKernan
• Fixing Common Rowing Errors

Scaling
Use your experience with this workout last week to improve upon your overall time. If you missed any row intervals, rest more so as not to miss any this time. If you made all the intervals, try to rest less and improve upon overall time. If you skipped it last week, see the scaling options there.

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Workout 

AMRAP 25 min :

5 Burpee

10 Pull-ups

15 Push-ups

20 Squats

Result :

9R + 9 Pull-ups

Extra #1

7x 10 Dumbbell shoulder press

1R ~ 4R 15kg, 5R ~ 7R 12.5kg 

5x 10 Archer push-ups

10x 10 Knee AB Slide

Note

불금 모드

Front squat 1-1-1-1-1-1-1-1-1-1 reps

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Post loads to comments.

Compare to 171213.

Related:
• CrossFit WOD 180503 Tips With Rory McKernan
• Front Squat Development With Pat Sherwood

Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Back squat 3-3-3-2-2-1-1-1 reps

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Scaled

Back squat 10-9-8-7-6-5-4-3 reps 

60kg start

Result :

60kg - 65kg - 70kg - 75kg - 80kg - 85kg - 90kg - 95kg

Extra #1

AMRAP 20 min :

5 Pull-ups

10 Burpee

15 Double squats

Result : 

7R + 5 Pull-ups

Note

웜업때 가벼운 스쿼트도 같이 해줄것

중량와드는 맨몸와드랑 또 다르게 힘드네..

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평범함과 무기력함을, 우유부단함과 온화함을 착각하는 이들이 종종 있다.

Run 5,000 meters

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Post time to comments.

Compare to 160215.

Related:
• CrossFit WOD 180502 Tips With Rory McKernan
• 5K Trail Run With the CrossFit Media Team

Scaling
This is a longer-duration workout. Intermediate athletes do not need to scale this, but newer athletes may want to reduce the distance.

Beginner Option
Run 3,000 meters

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Result : 

48:45

Extra #1

7 Rnd :

5 Weighted pull-ups

10 Archer push-ups 

Result :

Weighted pull-ups

12.5kg - 12.5kg - 12.5kg - 12.5kg - 15kg - 15kg

Note 

오늘은 기냥 달리면 되는거임 

Rest Day

"Can You Criticize Science (or Do Science) Without Looking Like an Obsessive? Maybe Not." Slate.

Post thoughts to comments.

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Workout

Barbara

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

3 min rest

Result :

42:21.88 

Extra #1

5x 5 Weighted pull-ups 

10kg - 10kg - 12.5kg - 12.5kg - 15kg

5x 10 Archer push-ups

Note

어제 운동 안해서 오늘함

어제 술을 많이 먹어서 그런가 오늘 컨디션이 별로였다.

체중도 3키로나 뿔고 ... 조절을 좀 해야겠다.

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box

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Post rounds completed to comments.

Compare to 140324.

Related:
• CrossFit WOD 180430 Tips With Pat Sherwood
• Fixing the Dip in the Push Press

Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box

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오늘 약속이 있는 관계로 maybe 운동은 패스할듯.