Sunday, December 10, 2017

2M Meter Challenge




Well when we started this challenge I thought 1million meters was an audacious goal. It was scary  and I thought it would become a slog.   In the end it wasnt a slog and increased my overall fitness. Today I completed my stretch goal of 2 Million meters.   Again i didnt think it would be likely that I would complete it, but here we are 15 days until the end of the year and I am done.

I had 6k to do and here is how I got them done

Fish game X 3

1k solo








Rowing Annie
500-400-300-200-100 Meters
50-40-30-20-10 Situps























5 rounds of
200m Row
DB movement





Saturday, December 9, 2017

Train Like Mike Daily Workout – Rowfficient 12-8

Train Like Mike Daily Workout – Rowfficient - 12-8

30′ EMOM:
a) 200m row
b) 10 burpees
c) 12 AKBS @ 53/35 lbs.
d) 40 double unders/80 single unders
e) 10 wall balls @ 20/14 lbs.
Followed by

7 Rounds

200m Row
10 squats
10 Situps


Friday, December 8, 2017

Thursday, December 7, 2017

4km Up And Down, by LiveRowing & Row WOD

4km Up And Down, by LiveRowing





















      










WOD 

4 Rounds 
500M

10 DB Lunges
10 GHD
10 DB Side Bends






Tuesday, December 5, 2017

Bicycling Presses

(Life) Bicycling Presses (Load)
A) Push press
10-10-10
Shoulder hurts so baled in the 2nd set
+
B) 3 Rds NFT
500m Row
10ea- Z Prss
10ea- Pallof press
2:00- Mobility
 
1:44.1
1:35.8
1:34.3

Monday, December 4, 2017

Straight Up, Straight Down

A) High hang squat cleans
10x1 @115/75
+
B) 10 AMRAP
5- Hang Squat cleans 135/95
7-Burpees
9-Toes 2 Bar


6 rounds plus 10 reps

Sunday, December 3, 2017

Recovery Workout

warm up = Rowing Recovery Row
Row for 20-30 minutes at a stroke rating no higher than 24 strokes per minute. The goal is to stay at a conversational pace, where you’re sweating but can keep up a conversation the whole time.


Recovery
2-3 rounds (not for time, but should not exceed 30 min )
•2 min Airdyne easy
•2 min Row easy
•30 Sec Plank/
20 Situps
•10 Pushups
•50m Waiters carry