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


Tuesday, August 15, 2017

Rowing Intervals + Metcon

Rowing Intervals
115m, rest 90sec x 20

 Followed By
For Time:
28-21-14-7
Toes to Bar
7-14-21-28
Burpees
*400m Run Before each round of Toes 2 Bar
Substituted 500m Row
Total Time - 17:53


Monday, August 14, 2017

Front Squat and PC & PP

Row Warmup - 3k

A1) ¼ Front Squat 1 and 1/14
2-2-2-2
5-5-5-5
165, 165,175,195
+
A2)Build to a Heavy Complex:
3 Power Clean + 3 Push Press
165, 175, 195(3) & (2) (F)


Saturday, August 12, 2017

Row LEGIT from Train like Mike RowEfficient

ROW LEGIT

ADVANCED
25′ AMRAP
200m row
200m run
5 thrusters @ 95/65 lbs.
10 sit ups
.
300m row
200m run
6 thrusters
10 sit ups
.
400m row
200m run
7 thrusters
10 sit ups…
.
*Keep adding 100m to the row and 1 thruster each round.
 —————————————–
 
Felt pretty crappy outside of the rowing
 
Finished round of 800m and 11 Thrusters plus 80M
 
 

Friday, August 11, 2017

Jerry

Jerry

Feeling a bit worn out.   Couldnt sleep as I have another infection from an ingrown toenail.   UGHH.   This workout was going to be brutal.  Dennis & Brandon went out fast. I was in the middle and Steve and Anthony in the next group.

7:00 minute first mile
 Row












Final Run 8:15



Total 23:29

Thursday, August 10, 2017

Row + Breakfast Club

Row 5k plus Fish Game X3














4 Rounds for Time:
16 alt- DB Snatch 50/35
50- DUs
10- DB Squat 50/35 Did OH Squats 200m Run/Walk with DB

16:52





#AfterParty:
3 Rounds NFT:
20- Snow Angels
1:00ea Lax Ball Hip

Wednesday, August 9, 2017

Bar Fight & 8X500

Row - Warmup 2k

Bar Fight

12 clean and jerks @155lbs
Then, 2 rounds of:
  15 toes-to-bars
  12 chest-to-bar pull-ups
Then, 12 clean and jerks @155lbsBar

Fish Game X2
8X500m  Pace starts at 1:58 and go down by 2seconds each round


Tuesday, August 8, 2017

Front Squats - Rowing

Strength Training

A1. Front Squats  10-8-6-4-2 Front squats
135(10)
155(10)
175(8)
195(6)
225(4)
245(2)

B1. Bent over Rows 3x10

185, 155, 135

Row 
 5 Minutes max distance - 1417M
rest 5 minutes 

5 Minutes Max distance 1370M





Sunday, August 6, 2017

Run Burpee Run

Danny's call - Run Burpee Run  I like it.  Not a horrific beatdown but still hard.   We added 4 minutes of rowing at the end.  Had to get it in anyways. 

Time - 31:13
 4 Minutes - 955m



Photo Courtesy of Anthony3


Row & Barbell Movement

Workout from Wod Roulette

2 Rounds:

500m Row
15 Clean & Jerks @135
500m Row
10 Snatches @135
500m Row
5 Thrusters @135lb

26:05

Friday, August 4, 2017

100M Repeats

100m, rest 1 min, x20, 90% effort each row














Cash out with 1 mile run for time - Dennis and Brandon flew

Thursday, August 3, 2017

5K Row plus WOD

5k Row














A1) 5- Back Squats @225lbs
A2) (3-10)- Chin Ups
 A3) 50m/ea-Single Arm Farmer’s Carry @70lbs
Rest as needed
X5

Wednesday, August 2, 2017

Max Distance Row and 20 EMOM

Max distance rowed in 30 minutes- This was more challenging than I expected.


























A) 20 EMOM
1: 15/12cal- AB (20/15cals on Air Dyne)
2: 10- C2B
3: 20- Parallette/Med Ball Lat Hops
4: 8 - Power Cleans 135/95 *unbroken

Tuesday, August 1, 2017

Fast & Furious Row, Deadlift, Wall Walk

A) Handstand Practice (15min) *Holds
*Wall Walks
*Shoulder/Hip Taps
*Partner Assisted
+
B) 3Rds EFT
350m- Row
13- Deadlifts 225/155
5- Wall Walks
Rest 5min


Round 1 - 2:28

Round 2 - 2:23

Round 3  2:39




Monday, July 31, 2017

Retest of 17.4+ Row'd Royalty

WORKOUT 17.4+2K + BURPEE OVERS
The workout starts and ends on the Rower. Using the single distance feature set your rower to countdown from 6100m. Once you start rowing you must complete 2000m (The monitor will show 4100m remaining) now get off and complete 20 Burpees over the Rower. Get back on the rower and complete 2000m (Now the rower will show 2100m remaining) then complete 20 additional Burpees and so on.

Standard – 20 Burpee Over Rower (2 Foot Take Off)

2000m Row
20 Burpee Over Rower
2000m Row (4100m Remaining)
20 Burpee Over Rower
2000m Row (2100m Remaining)
20 Burpee Over Rower
100m Row (100m Remaining)
17.4+ SCORE: TOTAL TIME
Use Single Distance, 6100m, to Set up the workout.



It was great to have Giorgio join me for this workout so I had someone to pace off of or compete.   He finished the row slightly ahead on round 1.  Round 2 was a sufferfest on the rower and I am not sure why it was so much harder the 2nd time.   At least It was worth the effort as I was a little faster.

 Total Time - 28:16


Sunday, July 30, 2017

Row - Airdyne - Bodyweight

 5 Rounds
500M Row
15 Situps
10 Calorie Airdyne
7 Pushups

Probably had the intensity of the rowing a bit too high.

Total Time - 18:10

Saturday, July 29, 2017

Seaport Run

5 Mile run in the Seaport





























































Happy Anniverary

Friday, July 28, 2017

Row'd Royalty Workout 17.4+ 2k + Burpee Overs

Workout 17.4+ 2k + Burpee Overs
The workout starts and ends on the Rower. Using the single distance feature set your rower to countdown from 6100m. Once you start rowing you must complete 2000m (The monitor will show 4100m remaining) now get off and complete 20 Burpees over the Rower. Get back on the rower and complete 2000m (Now the rower will show 2100m remaining) then complete 20 additional Burpees and so on.

Standard – 20 Burpee Over Rower (2 Foot Take Off)
  • 2000m Row
  • 20 Burpee Over Rower
  • 2000m Row (4100m Remaining)
  • 20 Burpee Over Rower
  • 2000m Row (2100m Remaining)
  • 20 Burpee Over Rower
  • 100m Row (100m Remaining)
This is all about pacing. No breaks. Staying under red line.  Good first effort.

Time - 28:28.3


Tuesday, July 25, 2017

Gym Jones Death by Rowing

 Thanks to the guys of Gym Jones for this
  • Row 140m in 30 seconds.
  • ‘Rest’ for 90 seconds
  • Row 151m in 30 seconds. then row 152m, and so on…until you can’t get the required metres.
The ‘strict’ version of this requires that you just do more metres in each interval, which takes concentration and gets bad quickly if you accidentally hit a 156 early thanks to overzealous pulling. I didnt follow the strict plan but tried to stay within 1 to 2 meters of the target.

When I set my monitor I accidently set the monitor for  30 seconds of work and 60 seconds of rest and it didnt register until 3 rounds in.  I did sit-ups and pushups between rounds for the first fifteen rounds.

Made it 28 rounds before failing.  

























 


Bob joined me for the WOD

Danny came in after the 6pm