Wednesday, August 23, 2017

Afternoon ride NEH to Cadillac & Park Loop Road

Cant believe summer is almost over and I havent been on my bike since last year and a bike since Hawaii.   Sam & I went out for an afternoon ride and he is going to think I was sandbagging him as I was worried about doing Cadillac and Park Loop road since I had a pretty good workout this morning.   The ride over to the Park entrance wasnt as horrible as it can be and the ride up the entrance road wasnt the usual sufferfest.   So either we were going slow or all the rowing and intervals have helped.  Decided we could do Cadillac and it felt the best its felt in years.  I feel bad as I was hammering on the climbs and that is not what Sam probably expected.












Row Wods

WOD 1

60, 50, 40, 30, 20,10
Calorie Row
Situps
15 pushups

10:51

WOD 2

Row Minutes
5-4-3-2-1
15,12,10,8,5
KB Swings
Push Presses

27:15


Cool Down Row of 6k

12k for the day.  Just trying to get the meters in to meet the 40K weekly total.

Tuesday, August 22, 2017

Strength and Row Intervals

 Warm Up
10 Rounds of
250 M Row
Good Morning
Ab Movement
Shoulder Press


Strength

Deadlifts
135(8), 185(8), 235(5), 265(8), 285(10), 285(10)

Front Squats
115(6), 165(6), 165(6), 185(6), 185(6), 185(6)

Row Intervals
1250m
750m
500m
100m
500m
1000m
2minute rest between all sets



Hike - Penobscot with Sam and Tris






Sunday, August 20, 2017

Row - Body Weight

Weight it getting back on track. Lacking a lot of power this morning in this workout.  Did the best I could.

5 Rounds

4 Min Row
10 Pushups
20 Situps

28:04

Saturday, August 19, 2017

Row & Lumpy

Row - 6k & 6K

LUMPY

“Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. 


3 Rounds for Time:
250m Row 

6 Power Clean (135#/85#)

6 Thruster (135#/85#)

9 Deadlift (135#/85#) 

9 Sumo Deadlift High Pull (135#/85#)

14:41


Thursday, August 17, 2017

RowMance Interval Wod

Sunrise on Cadillac
 

4 Rounds   
5min Row
10 Burpees
10 Squats
10 Pushups
30 Sec Plank

31:25




































































Wednesday, August 16, 2017

Front Squats plus WOD Couplet DL & Thrusters

Row Warm-Up - 3600M

A) Front Squat
7-3-7-3-7-3

135,185,185,215,215,235
+
B) 5 AMRAP
7-Deadlifts 95/65 Substituted 135lbs
5-Thrusters 95/65 Substituted 135lbs
5 Rounds plus 7 reps

Row Cool Down - 1500m