Saturday, July 22, 2017

Bedlam in Dedham

Bedlam in Dedham 

AMRAP 30 Minutes
Row 500M
5 Deadlift @135
5 Clean@135
5 Front Squat@135
Run 400M
5 Push Jerk@135
5 Back Squat@135


4 Rounds plus row, 15 reps and 50 meter run

Anthony went out of the gate strong and never looked back. Of course he said he didnt liked the wod before we started.   I wish I could crush wods I didnt like! 

 I couldnt close the gap he opened up on the row even in first round.   I matched his row in later rounds but by this time he had a minute into me.  

In todays Saturday weigh in I was only a only a half pound heavier than last week even though we dined out a ton this week and had way too many desserts.

Friday, July 21, 2017

Row'd Royalty Workout 17.3+ Descending/Ascending Row + C2B Pyramid

Workout 17.3+
 Descending/Ascending Row + C2B Pyramid


The workout starts on the Rower. Using the single time feature set your rower to count down from 14:00 Minutes. Once you start rowing you must complete 1000m before getting off to complete 10 Chest to Bar Pull Ups, get back on the rower and complete 800m before getting off to complete 20 Chest to Bar Pull Ups, etc. Your score is total reps. Each Meter is one rep and each Chest to Bar Pull Up is one rep.
It is only necessary to pass each interval of meters each round, meaning you will get off the rower at 1000, 1800, 2400, 3200, 4200, etc to do your sets of 10/20/30/20/10 Chest to Bar Pull Ups.
Standard – Chest to Bar Pull Ups


14 Minutes – As Many Reps as Possible
1000m Row
10 Chest to Bar Pull Ups
800m Row
20 Chest to Bar Pull Ups
600m Row
30 Chest to Bar Pull Ups
800m Row
20 Chest to Bar Pull Ups
1000m Row
10 Chest to Bar Pull Ups
Max Meters
17.3+ Score: Total Reps

1 - 1000m +10
2 - 800m   +20
3 - 600M  +30
4 - 151M

2551M Row

Wednesday, July 19, 2017

2 Triplets Twice

For Time:
20- Toes 2 Bar
15- BB Thrusters 115/75
750m- Rowing
Rest 7:00
x2

All movements unbroken. It all comes down to the row. 


Round 1 - 4:26 pace 1:44.8
Round 2 - 4:44 pace 1:51.2






I should have done the addict version of this workout.  Didnt see it until I started to update this blog! 
 

Tuesday, July 18, 2017

Row WOD & 25 AMRAP

Row workout
Did this Pre Craic workout -
1K, 10 sec slower that your PR
rest 3 min
1K 12 sec slower than your PR
rest 6 min
1K as fast as you can.


Had to cut it short so I could do the wod.   
Round 1 - 3:44.6 time 1:52.3 pace
Round 2 - 3:31.0 time 1:45.5 pace

25 AMRAP
2-Snatches (increasing) 95 ,115 ,135 ,155, 165
50- Double-Unders
400m- Running


 6 Rounds 


Monday, July 17, 2017

Row'd Royalty 17.2+ 2nd attempt


Workout 17.2+
250 + T2B


The workout starts on the Rower. Using the single time feature set your rower to count down from 10:00 Minutes. Once you start rowing you must complete 250m before getting off to complete 10 Toes to Bar, that is one round / 260 Reps (250m + 10 T2b). Repeat this couplet as many times as possible until 10 minutes are up. Your score is total reps. Each Meter is one rep and each Toes to Bar is one rep.

It is only necessary to pass each interval of 250m each round, meaning you will get off the rower at 250, 500, 750, 1000, 1250, etc to do your sets of 10 Toes to Bar.


10 Minutes – As Many Reps as Possible
250m Row
10 Toes to Bar

260 - ⍻
520 - ⍻
780 - ⍻
1040 - ⍻
1360 - ⍻
1560 - ⍻
plus 250 + 3 = 1813










Sunday, July 16, 2017

Mount Monadnock Hike

Jack and I did a quick trip up to Jaffrey NH to hike Monadnock.   We got there around 9:30 and did the white cross trail.   I was expecting a little tougher terrain.   Just under and hour up and down. So funny to run into Derek Mohmed and his family. 



































Saturday, July 15, 2017

30 Min Amrap

30 min amrap 500m row
15 KBS @53lbs
15 HR Push-ups
400m run
5 Curtis P's -Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press



3 Rounds plus 500m, KBS , Pushups and run plus 1 Curtis P.

Good pacing on other movements aside from last round which didnt seem that slow. 


Good Wod!