Fang the Dog

Thursday Jul 18 2019


1.) 5x500m Row
Rest 2 min between rounds
2.) 40-30-20-10
Wall Balls 20/14lb
Wall Ball Sit Up Bounce Passes 20/14lb
*3.) 5 Rounds
20 Sledgehammer Hits
10 Tire Jumps
5 Tire Flips
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Hotel workout
Average Row: 2:00; WOD 10:08 RX
7:16 with db at 🏡
Row Tim 10:13+rest
16:14 row. 10:44 WB.
2:03 average row
Average pace of 1:50 row; 12:12 rx’d
Bicep curls, sitting strict press, bent over row w/7:15 crew
13:34 rx
2:20,2:13,2:11,2:08,2:06
Row (2:12, 2:12, 2:11, 2:10, 2:06)
11:00 for WOD
16:46 (8:46 row time
DNF on WOD. 🤷🏼‍♂️🥴🤢
16:47 Row (1:45 Avg. Pace)
10:25 WB
19:27 total on row
19:06 row/8:48 WB
1:50/1:49/1:48/1:48/1:50.
Total 17:24 row
10:55 wb
16:21 (1:44, 1:43, 1:38, 1:38, 1:38)
Rest Day / Mobility
Extreme hamstring & glute soreness from 7/17/19 squats.
18? Biked
Wb #10, kbs
10:33 wod (14#)
Row 1:51-1:54
Row: 18:55 & WB💩: 10:21**
Row: 2:11}x3/2:12/2:10 WB💩: **8# MB for all, 9ft!
18:33 (2:11/2:08/2:08/2:06/2:00)
10:55 WOD
16:58 row (8:58 w/out rest)
12:17 wb
16:31 row; 10:14 WB