PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Rowing Warm-up”
One set of:
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Then…
A.
Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calories of Rowing
800 Meter Run
50 Double-Unders
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.
Circuit
Row-30 cal
700 metre run
100 singles
7:12
7:30
7:44
7:12
Sore calves now….:(
M 50-54
Had to cut back to 2 RDs
Had back spasms on Sunday and still recovering.
Got myself into the chiropractor yesterday…hip was all jacked up..but he got it straightened out..BUT..no lower body until Friday and then low impact for a few days. Man it was tough to control the urge to do something lower body since it feels better.. Yesterdays WOD A1. Bench Press @ 20X1 65#x6, 85×6, 105×5, 115×2, 105×4, 105×4 A2. Bench Press @ 95# for max reps – 7 / 7 B. 4 Sets for Quality (not EMOM) 15 Strict Pull Ups 15 Strict T2B (being sure to use core not hips) 15 Strict Ring Dips 15 Hand Release Push Ups 1… Read more »
3 rds Emom 8 min
1000m row
50 du
4:30
4:35
4:35
Limited time
40cal row
800m run
50 Double Unders
7:16
7:06
6:34
6:26
Double unders kept improving each round
Excellent work Alban..superDduper fast!
Subbed 30 cal row.
8:05
7:44
7:54
7:45
Fun one.
Love the endurance cardio workouts.
Great work Shan!
E10MOM
40 cal row
700M run
50 DU
First time running in about a year
7:07/7:04/8:11…didn’t even try the 4th round
rows were 1:35/1:41/1:48…UB 1st & 2nd round DUs. I have a lot of improvement in running to come.
Doing Gymnastics programming as well now
Core 1 and gymnastic 1 completed.
Welcome to the run club Getty! How was the gymnastics? I’ve always wanted to try it..just never seems to be in the budget..may have to add it to my wish list for Santa.
Add it to the list for Santa…the 6 months was 20% off and if you’re going to commit to gymnastics work for the Open, do it now.
The core work was awesome and the gymnastics having 3 levels for each movement is super helpful (Pull Ups were level 2, but pistol squats were level 1).
RX’d
7:55, 7:49, 8:11, 8:15
Scaled DU to 100 SU. Working on those DU Candy!
725
720
725
710
This is so funny because as I’m reading down the comments, I was hoping you had posted. I’m glad to hear you are working on them..you will get there and one day surprise me. Your times look outstanding…excellent work Zach!!
4×5 BB Bulgar. Sp sq 50kg
A. 7’40 ; 7’50 ; 8′ ; 6’40