Nard Dog
Nedab Can Row Fast
WOD 12/2/11
Deadlift 10-5-3-5-10
Increase or decrease weight as necessary between each set. Try to make your second set of 5 and 10 heavier than the first.
In 3 minutes:
Row 500m
remaining time max reps Ground to Over Head (115/75)
Rest 3 min
Then 3 Rounds:
20 KB swings (53/35)
50 Double Unders
Within 30 seconds follow with 1 set of max dead hang pull ups
Rest 2 minutes
One more set of max dead hang pull-ups
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thats what happens when you have a rower at your house…
Guess I need to start using that more…I def do not row like him.
awesome! I will not have to do any ground to overhead!!
Good workout. Those deadlifts did a number on me so my kb/jump rope workout really suffered.
Row with 12 ground to overhead in 4 minutes. 115# & Got the full 500 meters too!
9:?? 53# kb and 50singles on first round, 30 on the last two.
5 deadhang pull ups then 4 on second attempt.
I wish “practice” would help me be as good as Brian. Superstar!
275,335,385,385,335# on dl was losing grip on the last two sets
10 ground to overhead rx
Rx kb and double unders, and that hurt a lot after yesterday my arms said no!
225, 275, 335, 315, 275/ 13 reps/ 7:53 Rx’d.
6 reps rx WOD1
7:46 or :52 rx WOD2
DL: 115#-135#-155#-155#-135#
Rowed 400m then 6 GTOH @ 68# (have I ever mentioned I hate rowing?!)
11:10 RX