Monday, August 10: Thrusters, Helen+ and The Tailpipe

Today was a mixed bag with a bunch of charaters. Evan, Hudson, Little Bear, Nate, Shane and myself were all at it this AM doing whatever we felt was needed in order to align our chi and get our respective WOD on. This is how it played out.

Evan


Warm Up:
1K Row followed by stretching then...

Helen+

3 Rounds for time of:
500m Run (including a 5 flight stair portion, up and down)
21 KBS, 1.5 Pood
12 Pull-ups

10:04

15 minute rest then...

Various sets of weighted leg raises and weighted ring dips for a cool down.


Nate

Warm up:
Easy stretching and easy 500m row

Thrusters 5x5
95-100-105-110-115(PR)

Then,

Tailpipe:

5 Rounds, two participants alternate one holding while the other rows then switch as the row ends. It's brutal as one person slowing down punishes the other and the work phases feed off each other; speeding up saves you the slosh pipe but taxes you even more while slowing the row only makes you have to hold the pipe for that much longer...

P1: 250m Row
P2: Slosh pipe rack hold


Shane


Tailpipe:

5 Rounds, two participants alternate one holding while the other rows then switch as the row ends. It's brutal as one person slowing down punishes the other and the work phases feed off each other; speeding up saves you the slosh pipe but taxes you even more while slowing the row only makes you have to hold the pipe for that much longer...

P1: 250m Row
P2: Slosh pipe rack hold

15 Minute Rest then...

Helen+20

3 Rounds for time of:
500m Run (including a 5 flight stair portion, up and down)
21 KBS, 1.5 Pood
12 Pull-ups
*All while wearing a 20lb vest

Shane 18:02


Jacob


Warm Up:
Thrusters 5x3

115-135-155

Thruster 5-4-3-2-1-1-1
*Each set followed by 10 slow and controled Glute Ham Back Extensions.

165-175-185-195-205(PR)-210(Failed)-210(Failed)

15 Minute rest then...

Tailpipe:

5 Rounds, two participants alternate one holding while the other rows then switch as the row ends. It's brutal as one person slowing down punishes the other and the work phases feed off each other; speeding up saves you the slosh pipe but taxes you even more while slowing the row only makes you have to hold the pipe for that much longer...

P1: 250m Row
P2: Slosh pipe rack hold

Interval Times for 250m Row
1. 0:42
2. 0:46
3. 0:52
4. 1:02
5. 1:05