Not Feeling Recovered

 Airdyne -42 minute - 426 Calories - 13.5 miles/21.7K

Row Series Test 

2 rounds of 911 meters

De-Load 5 Rounds

10 Ball Slams

10 Ball Pushups

10 Squat Cleans

10 Mtn Climbers

Basic Workout

 Aidryne - 30minute 360 Calories 10.2 miles/ 16.5k

20 Minute Band Workout

Row Series VIII Event 3 - "Singin Through The Pain"

 AD Warm-Up: 23 minutes - 300 Cal - 8 Miles/12.9 Km

 

Row Series VIII Event 3 - "Singin Through The Pain"


Row 750m

Rest 90 seconds

Row 750m

Rest 90 seconds

Row 750m

Rest 90 seconds

Row 750m

Rest 3 minutes

Row 750m



Scores:

3A: Final 750m time 2:37.8.  - 1:45.2

3B: Total time. 13:28

Row'd Royalty Summer Mash

Airdyne - 30min - 414 Cal - 10.8m/17.4k

Row’d Royalty
Summer Smash
2020 Workout 2 – “Down & Back Again”
Row 10 Intervals:
500, 400, 300, 200, 100,
100, 200, 300, 400, 500
(3000 meters total)

Rest 1 Minute Between Each Interval

 

 SCORE:  3000m Row Time = 10:10.5

 

 

Xfit WOD

 Airdyne - 36 minutes - 400cal - 12 miles - 19.4K

20 Minute AMRAP

20 Cal Row

12 Pushups

6 Dips

20 Ab movement

5 rounds +36 reps

Kettlebell Lockdown

 Airdyne: 45:17 514 Calories 15.1 Miles - 24.3K

Kettlebell Lockdown

5 Rounds

20 Reverse Lunge Press

20 KBS

20 Bear Pose Pass Thrus

20 Walking DL's

ROW Series VIII - Event 2 Dirty Resting

Airdyne Warm-Up - 30:17 - 358 Cal - 10.2 mi/16.4 

 

Row Series - VIII - Event 2 Dirty Resting

Row 5,000m
Rest 8 minutes
Row 1,333m
Rest 4 minutes
Row 1,333m
Rest 4 minutes
Row 1,333m

Scores:
2A: 5,000m time - 19:02.9
2B: Slowest 1,333m time 5:04

 

 

 

Row Series VIII - Event 1 Four Minutes and a Funeral

AD Warm-Up - 30 minutes - 360 Calories - 10.2 miles/16.5km 

Event 1 - "Four Minutes and a Funeral"
Row 1 minute
   NO REST
Row 3 minutes
 

Scores:
1A: Distance covered in 1 minute
1B: Total distance

 

Row555 Week 4 Workout “I CAN DRIVE 55”

 Row555 Week 4 Workout

“I CAN DRIVE 55” & 'Ol 55"

 

row 10 x 55 seconds on and 55 seconds rest

 

I havent felt very fresh over the last few days.  After yesterdays test run I modified my strategy to aim for 1:40 pace which was less aggressive but still going to be very hard.

And it was very very hard.  I was spent by round 5 and just couldnt hold the pace.