Wednesday, February 13, 2013

Last Minute Change

The plan was to do a 20 minute recovery ride/row/run and then 4 hours later do the 7 minute burpee wod.   Coach John changed that up when he determined that I changed my rest day from Monday to Tuesday.  He had me move up the Thursday WOD to today.  Short Warm-up and then right after it to fit it in before my first call of the day.

row 1000m x3 @easy pace - rest 3mins between efforts
+
Rowing Helen
3RFT
Row 500
21 KBS
12 Pullups

Ok so I thought John told me a 90% pace but clearly I got that wrong a it was listed as easy.  It was anything but easy.   

Round 1 - 3:37 1:48/500 24s/m
Round 2 - 3:45  1:52/500 27 s/m
Round 3 - 3:47  1:53/500 32 s/m

11:10 3k 1:51/500  27 s/m

Rowing Helen
3RFT
Row 500
21 KBS
12 Pullups
12:15  Tried to keep the 500m row close to 2minutes so I could hit the KBS straight away.  Was able to do the KBS unbroken but the pullups were a train wreck.   Couldnt grip or breathe and had to break them up.  All in all not a very impressive score but I will chalk it up to the 3x1000 taking a lot out of me.

 

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