“Partition Participation Party”

WOD “Partition Participation Party”

 For Time:
200 AbMat Sit-ups
100 Calorie Row
50 Bench Press (135/95)
Partition However You’d Like

 

Bar Envy

 AD - 30:43 - 350 Cal - 10 Miles

Bar Envy

33-27-21-15-9

BB Box Step-Ups

BB Pushups

AB Mat Sit-Ups

19:40

AD & DB WOD

 Airdyne - 30min - 357 - 10 Miles

DB WOD - Juice & Toya 

15min DB WOD

45 seconds on/15 second off

6 Lower Body 

Drop Squats

Deadlifts

Front Lunges

Kneeling Step Ups

Single Leg Deadlifts

Lateral Lunges

6 Upper Body

Bent Over Rows

Upright Rows

Hammer Curls

Seated Military Press

Floor Skull Crushers

3 Core/Abs

Knee Tucks

Pull Through

Hold the World

“Flight to the Finale (747)” 2021 ROW’D ROYALTY WORKOUT #4 & Final Results of Global Challenge

 Last event for the  2021 ROW’D ROYALTY competition!  “Flight to the Finale (747)” and as innocuous

as the name seems it was absolutely horrible.    

“If everything seems under control, you’re not going fast enough.” – Mario Andretti
 
ROW 3 INTERVALS
7000m (FOR TIME), 4-Minutes (FOR METERS), 7000m (FOR TIME)

I had turned off the heat in the shed yesterday as it was very warm from the sun and I forgot to turn it back on so when I went out to start rowing it was 32F.  Decided to wait until it was a little warmer before I started.    

 I had some idea of splits but not what I would say a complete plan.  It was going to be a sufferfest and I wasnt sure I was up for really putting myself to the test as I was pretty sure I wasnt going to be able to go up or down by much if at all.  

 

Started strong on first 7k but tailed off,  the 4min row was a bit better. I got off to a super slow start in the last 7k as I needed to put some music on.  I worked hard to get it back towards a 2min split. Happy its done but not happy with result. I would have really liked to beat and hour.   

 

 Rower's Choice -

Global Challenge Men's Masters 50+

I got eliminated in the round of 16.  Completely over matched by my competitor.  Mick makes it to the next round! 

 

 

 

AD + ABS + DB Work

 

AD - 31:21 - 341 - 10 miles

10 Min ABs

15 Min Zeus Upper Body DB work-out

Row’d Royalty 21.3 is “F@%! 2020”

Row’d Royalty 21.3 is “F@%! 2020” 

2021m row - 2 minute rest 

2021m row - 2 minute rest 

2021m row

 

 

 

 

 

 

 

I wasnt sure how this would go compared to last year when I did a similar workout for the Row Series with a longer rest period.    Its damn cold outside with temperatures approaching single digits so it was a little cold in the shed tonight.  It took a bit of time to get warmed up but once I was warm I was ready to go.   It was nice to have the compares from last year.  I was hoping to stay a little more consistent and limit the drop off in pace I had last year.  Felt Good starting the 2nd row and was happy to be so close.  Started the 3rd round and felt good as well and just pushed in the last 350. 

Rower's Choice - Global Challenge Round of 32

Airdyne  - 31:12 - 406 - 11.01    

1k Row Warm-Up

Rower's Choice - Global Challenge Round of 32

 350