Active Rest Day

Active Recovery Workout

30 Minutes on the Airdyne

Can I look any dorkier

Junkertown

JunkertownA) For Time:
200m- Run
30- Overhead Squats 115/75
800m- Run
20- Front Squats 155/105
800m- Run
10- Back Squats 205/145
200m- Run
(Soft 20min Cap)
*Barbell starts on the floor

Broke up the OHS with 15 - 10-5
Front Squats 15-15
Back Squats 10

19:31

Dog Walk - Soccer - Bike Ride

Lots of moving today.   Effort was good.

Ride to Norwood - Bubbling Brook and home

More Bear time

More Bear time.  Giorgio modified the WOD.  Good challenge

30 Min AMRAP

400m Run/ 30 Cal AD/ 30 Cal Row
2 Bear Complex @95lbs +10lbs each round
10 Bar over Burpees

6 Rounds plus 30 Calorie Row

Flyin Hawaiin

The rowers were inside today because it was wet outside and it looked like rain. This was not great as it was wicked hot and humid.  We had a massive turnout for row club so we were packed like sardines.  I have never been more happy to do a run,  getting outside felt like a breath of fresh air. Wait it was fresh air and a nice breeze as well.   I was right behind Anthony and the next thing I know im in third.  Not sure how that happened, nor do I really care.

Flyin Hawaiin

34AMRAP
600m- Row
200m- Run
25- Double Unders
8- Box Jumps 

25 double unders

 

7 Rounds plus 407m

 

 

 

 

Scoring: Rounds + Reps

Hotel DB Wod

12 Min AMRAP  

10 dB snatches
10 dB thrusters
10 push-ups
10 sit-ups

4 Rounds

Bear Complex of a Triathlon- run, bike, row and the Foo Fighters

Bear Complex of a Triathlon- run, bike, row 30. Min amrap

400m run
30cal ad
30 cal row
After each

Complete 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press




FOO FIGHTERS

YMCA Embarcadero- Rowing Pains Workout 1, by LiveRowing

Rowing Pains Workout 1, by LiveRowing

6X750M
3min to complete
10 pushups
30 Situps
10 pushups
1000m Finish

Recovery Training

Rev Kerr -

Rev Kerr

For Total Time Rowed
2000m- Row
Rest 5min
1500m- Row
Rest 4min
1000m- Row
Rest 3min
750m- Row
Rest 2min
500m- Row
Scoring: Time

Meters - 5750
Time: 21:10.9
Pace: 1:50.5

Bike Ride

Morning Ride with Tom G, Eric, Pat M and a guy named Gunner.

Afternoon walk with Susie, Jack and Missy,

SAMAN HERO WOD

I have taken a few days off and all of sudden I was sore.  Not sure what that was all about.  So anxious to get back at it today.  The WOD was a hero wod  and it was a tough one.   Not a huge beat down but the kind where you can move thru it at pace which presents its own challenge.

8 Rounds of
13 DL @185
17 Wall Balls
400m Run

Tim - 31:08

Row Crew

(Rowing Club) Johnny D

34AMRAP
650m- Row
10- Situps
8- Wallballs
6- Russian KB Swings

Scoring: Rounds + Reps

8 Rounds 625Meters

Why this is named after me, I have no idea.   Dont like Wall Balls at all. The rest I do like.  Maybe if T2B instead of Wall Balls that would have been good or running instead of wall balls.







This photo of then and now came up in my feed.  This was at least 8 years ago.

 

Monday Night Quick Ride

Quick Evening Ride.   Legs felt a little heavy but once I got moving I felt better.

 

Road Bike Ride

Ride with Tom G and Eric.   Similar route to what we did a few days ago.  Legs are feeling good. 

Hopper WOD

Great turnout for todays hopper class. 

For Time: 500m Row or 400m run
-3 Rounds
5-Deadlifts 225/155
15-Box Jumps
Then,
500m Row or 400m run
-3 Rounds
10-Deadlifts 185/125
15-Burpees over the bar
Then,
500m Row or 400m run
-3 Rounds
15-Deadlifts 135/95
15-Pull-ups

19:33

Concept2 Cross Team Challenge

Concept2 Cross Team Challenge July

SUB7 have chosen
555m
111m
444m
777m
333m
222m
666m
70 seconds (1:10) rest between each interval for July.

Always easier when you have a score to shoot for, the far right splits are courtesy of bill_schmidt_espritrowingteam
Thanks Bill.

3108 meters - 10:36.1  Avg Pace - 1:42.3

30 Min AMRAP

30 Min AMRAP

Row 100M and add 100m every round)
20 Man Maker Push Ups with 30lbs Dbs
10 Push Press
15 Situps

6 Rounds plus 700meters

1st Ride of the Season

1st Bike Ride of the Season with Eric Klein and Dennis Mahoney.

Heat Wod

Nice and warm for this wod.  In fact it was so hot I had to move into the shade.  Didnt anticipate how
slow I would be with the kettlebell.  So slow that the erg shut down.

50,40,30,20,10
KB Deadlifts
KB Swings
Goblet Squats
Calories on the erg

49:33