2k Rowing

3 Rounds
15 KBS @70lbs

Workout:
2k at 85%
Rest 15min
2k at 85%

 1. 7:18.6 - 1:49.6

1-1:47 30s/m
2-1:48.2 28 s/m
3-1:49 27 s/m
4- 1:54 26 s/m


2.  7:33.4  1:53.4

1:50.4  29
1:56.6 28
1:54.3 29
1:52.1 29

Masters Partner WOD

Its rare that we do a partner wod at Saturday morning Craic Master but we had even numbers and good partner combinations so we did the following:

The Gauntlet for two WORKOUT
In teams of Two, you go:
30 minute AMRAP of:
“Jackie”
1000m Row each partner! 1:41.3 /1:45.6
50 Thrusters (20/15kg)
30 Pull-ups
+
“Karabell”
10 rounds
3 Snatches (60/40kg)
15 Wall Ball (20/14lbs)
+
AMRAP of “Cindy” in the remaining 30 minutes.
"Cindy"
5 pull-up
10 push-up
15 squat
Teams result is rounds of Cindy completed.
16 rounds
Partners

Jeff - Anthony
Dennis M and Dennis O
Mitch and Jim
Me and Tom G

13.3 Thurster variation

17 AMRAP 40-Burpees
30-Thrusters 75/45
30-Burpees
30-Thrusters 135/85
20-Burpees
30-Thrusters 165/115
10-Burpees
AMRAP-Thrusters 185/135

I was really looking forward to this one.  This was in the opens in 2013 with snatches vs thrusters and was my best event placing ever.   Ryan O'leary was in class so he was the guy to try to stick with.
Actually felt pretty good.   Had to break up the 135's and the 165's.

Total 159

Rowing Boys

Rowing Boys are back at COD.  Pure Row day and it was a perfect training session for me.   The only change I might have done would be to have done 1 more 1k at the end.   I was pleased with my pacing and ability to recover.


A) For Time:
1000m Row
3:20.9 1:40.5 avg

135.2
1:36.7
1:40.0
1:44.0
1:44.5
+
B) 500m Row sprints x3
(rest 5mins in between)
*Negative Splits
*Last row is 50% of A

1 - 1:45.9
2 - 1:44.5
3 - 1:36.5

DL plus Triplet

Really enjoyed todays wods as well.  I have been on a roll feeling really good.  Not sure why but I will just enjoy it.


A) Deadlift
5-5-5-5

135,225,275 Warmup
295,315,335,355

Felt good and in control
+
B) 3RFT
200m-Run
10-T2B
5-Deadlifts 225/155

This was just a burner, Wicked fast. Dont miss a rep and keep going.

4:17

Strength Work

Really liked todays warm-up WOD and Strength work

Warm-up
6 AMRAP
200m run
10 Wallballs

Really pushed the pace.  Full effort.   Good Runs
4 Rounds   Good battle with Sean and Burke
+
A)Back Squats
3-3-3-3
(4-5mins rest)

135,165,185 warmup then
225, 255, 275, 295

+
B) Front Squats
3x10
Light and Fast

135, 135,135,155,155

911 Tribute Workout

2001m Row or Run
11-Box Jumps
11-Thrusters 125/85
11-Burpee to C2B
11-Power Cleans 170/120
11-HSPUs
11-KB Swings 70/53
11-T2B
11-Deadlifts 170/120
11-Push Jerks 110/75
2001m Row or Run

Guest appearance by Ryan O'Leary and a chance to go head to head with Big Dave on first 2k.


Total time - 28:28

1st 2k - 7:25
2nd 2k - 7:56