Saturday, September 23, 2017

WZA Online Challenge Week 2, WOD 4 & 5

WOD 4 & 5 - Two for One Special On a 20 minute clock
30 Cal Row
30 Toes to Bar (Scaled: Hanging Knee Raises)
30 OH Squats - 95, 65lb (Scaled: 45, 35lb)
Immediately into…
WOD 5- WITH REMAINING TIME (or if not completed, at the 18:00) find a 1RM Hang Snatch
tie breaker 1st round time

Total 11:01

Round 1 - 5:14

Part b - 135,155,165

Partner WOD

Team up with Steve for the Partner WOD.   We kept it close to Athony and Jeff but then we just ran out of gas.

Teams of 2
60 cal row
50 wall balls
40 power cleans
30 lateral burpees over bar
20 pull-ups

2 Rounds plus 60,50,40,9

Thursday, September 21, 2017

Rowing WODs

 Courtesy of RowingWOD

Abs Surprise:

Wednesday, September 20, 2017

Live Rowing Community posted Wods

Wod 1 Oh Gee, Fix your rating Workout 
Row 500m at 22 spm 30s rest Row 1000m at 26 spm 30s resr Row 500m at 30spm Standing start for the opening 500m, other two can be rolling starts.



Wod 2 19' Pyramid Workout Summary

4'/3'/2'/1'/2'/3'/4' @SR24/26/28/30/28/26/24






1500 Step Rate Workout

Tuesday, September 19, 2017

Row Wod & Addict

3k Row Warmup

 20 x 125m, rest 1:15 after each, all out effort every one.

500m- Row
5- T2B
50- Double Unders sub 25 airsquats

Rest 4min

Rd 1 - 3 rds
Rd 2 - 3 rds plus 7
Rd 3 - 3 rds plus 16

Sunday, September 17, 2017

Rowing & Soccer

Did an 8k as a warm up for my game.  We finally won our game 3-1.  First win in 12 matches. Bad news is that I think I broke my toe.

Saturday, September 16, 2017

WZA Wod 2 - Death By Triplet & Partner Wod

8 Burpee Box Jump Overs (some divisions: burpee, step-up & over)
8 Hang Power Snatches
8 Thrusters

If an athlete completes the round within the two minutes, they’ll rest the remainder of the two minutes, and then earn another 2-minute round from 2:00-4:00. This continues, until the athlete is not able to complete the allotted work within a 2:00 window.

This workout is scored as the total number of completed rounds and reps.

As reported earlier this workout i hideous.

4 Round plus 16 reps

Then Partner WOD - Teamed up with Tom Gormley. Good wod.

Complete for Time:
Cal Row
Box Jump overs
STOH 30lb dumbell

Friday, September 15, 2017

WZA Online Qualifier - WOD1 Celebrate 7 & Test of Wod 2

Week 1, WOD 1 - Celebrate 7
7min AMRAP of Squat Clean & Jerks @165lbs

 Tie Break - Time at 10 Reps

24 Reps

Time - 2:43

I knew this was one that was going to be tough one.  7 minutes is a long time so you need to pace but you cant be too slow. I was bummed that I missed the last Jerk.  I rushed it because time was running out. 

Shot break to take the kids to school and then did a test run of wod 2. Even with steps up it was awful.  I tried a moderate pace to see how far I could get.  Not far at all. 

Death by Triplet” - Complete as many rounds as possible, each within a 2 minute window, of the following:

8 Burpee Box Jump Overs (some divisions: burpee, step-up & over) 
8 Hang Power Snatches
8 Thrusters

2 rounds plus 4 reps