Rowing Calorie Intervals & Deads

4min max distance
4min rest
3min max distance
3min rest
2min max distance
2min rest
1min max distance
Score is total distance rowed
Rest 5 min.
Max body weight deadlifts. Rest 1 min for 5 rounds of lifts

Missed the guys because I overslept so I had to go solo again.  My goal was to stay at the 2k pace for all of the work.  Worked out close.

 Row 1 - 1131m - 1:46.1 28 s/m
Row 2 - 856m 1:45.1 28 s/m
Row 3 - 565m 1:46.1 30 s/m
Row 4 - 291m  1:43  33 s/m

Opted to DL @225lbs

12,10,12,13,14 - 61

This was hard

Row and Hang

Since I took yesterday off I had to go solo with this one today at the Wood.

100 calories
50 hang cleans @ 95
50 calories
25 hang cleans @ 115
cash out with 500m for time

Time -  14:53 

Plus 1:37 for the 500M

Did 50 Thrusters with the Bar

Rest Day

Took a rest day which I needed badly.

Time on the Rower

Vacilated back and forth as to whether to take a rest day or to row.   The texting decision was made to do an easy wod to just move.   We took the Wod I posted last night and modifed to this for more rowing.  The minute rest was aprox

For Time:

 
Row 1000m
20 Abmat Situps
10 Thrusters (95/65)
rest 1 min
Row 1000m 

20 Situps
10 Thrusters
rest 1 min
Row 1000m 
20 Situps 
10 Thrusters

Rd 1 - 5:04
Rd 2 - 5:06
Rd 3 - 5:12

Total time - 17:54

1k Splits 8 - 11 seconds off of 2k time.  Would like to shave that down.  Good work. Only paused twice.

Vicki's hot mess

Craic's Masters were back at it for the fall installation of fitness training.   Today’s workout combines a 1 Mile Run with the volume of Grace. This workout starts with 10 clean and jerks, followed by a 400M Run and finishes with 2 clean and jerks. The standard for the clean and jerks are ground to shoulder to overhead. In other words, you can power clean and push press the weight overhead. I have left the weight up to you to chose how you want to hit this. Go heavy? Go light? My recommendation, pick the heaviest weight you can perform unbroken. Since it is a descending rep scheme, the goal would be to try and hit every set unbroken.


Vicki's Hot Mess

10 Clean and Jerks (Ground to Shoulder to Overhead)
400M Run

8 Clean and Jerks
400M Run
6 Clean and Jerks
400M Run
4 Clean and Jerks
400M Run
2 Clean and Jerks
we added in a final 400m run

This was a fun wod and sprinted the last 200m to try to catch Jamie.

Time 14:15

After class spent more time working on my rowing.   Elected to do 2 X 750M.   First one was good.  The 2nd one I would have definitely eased up with Anthony coaching me thru the "hard part".

750m - 1:44.8
Rest 5 minutes
750M 1:47.5

1k Chipper

For time
1k then 20 pull-ups
1k then 40.sits-ups
1k then 20 kb swings at 70lbs
1k then 20 T2B


The clock begins once you start to row and the clock stops after your 20th kettlebell swing

Really pleased with my 1k rows. I was able to minimize the damage to Anthony and then go hard off the rower. 

Time - 21:24

Screwed up my erg monitor setting and set up for intervals with no rest time.  So it didnt record my splits the way I wanted to see them.  Oh well

Partner Wod

20 AMRAP
Partner WOD

1. 200m run
2. (30-50) Double Unders
3. 15KB Swings 53/35

-2 Person teams, 3 stages of the workout, so you won’t do the same movement until the 3rd time through the workout.
 Teamed with Sean
 10 Rounds