WOD Saturday 180428

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 if you trip up on your double-unders, redo it before moving back to the other exercise.

Scroll for scaling options.
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Related:
• CrossFit WOD 180428 Tips With Pat Sherwood
• Fixing Common Rowing Errors

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 if you trip up on your double-unders, redo that segment before moving back to the other exercise.

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Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders

If the row takes longer than 55 seconds, redo it before moving back to the other exercise.

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Workout of the day

5 Rnd : 

1km run

20 Pull-ups 

3 min rest

Result :

1:06:28.55

Extra #1

21-15-9

Back squats

TRX Body weight rows

Result :

70kg Barbbell

11:28.23

Extra #2

8x 5 One arm dumbbell rows

Result :

20kg - 25kg - 30kg - 35kg

35kg - 35kg - 35kg - 35kg

Note

아.. 더워진다.. 여름이 오긴 올건가보다.