FMOPEN Week 10

100 KB Movements
5 Minute Plank

FM OPEN Wk 10

Rowing Golf

Rowing Golf

1. 305 -  Par 
2. 302 - Par
3. 303 - Par
4. 293 +1
5. 285 +1
6. 291 +1
7. 292 +1
8. 283 +1
9. 285 +1
10. 304 - Par
11. 283 +1
12. 285 +1
13. 306 Par
14. 282 +1
15. 287 +1
16. 283 +1
17. 305 Par
18. 302 Par

 11 over par

Squats & Rowing

150 kettlebells

Squats and row

10@185lbs
1000 meters at 26 strokes
10@205lbs
750 meters at 24 strokes
10@225lbs
500 meters @22 strokes
10@225lbs
250 meters @20 strokes

5 minute plank hold

Rowing Intervals at YMCA Embarcadero

KB Movements - 100
Plank - 5

5 X625

Not a recovery day

Negotiated this one to be 5 Rounds or 20 minutes

Row 250M
8 Alternating DB Snatches
10 HR Pushups
10 Goblet Squats @ 53lbs
15 Situps

14:06

No Tater Rowing Miagi Partner WOD

No Tater Rowing Miagi Partner WOD

35 minute AMRAP

• 50 Deadlifts (135/95 lbs)
• 50 Double Kettlebell Swings (24/16 kg)
• 50 Push-Ups
• 50 Clean-and-Jerks (135/95 lb)
• 50 Pull-Ups
• 50 Box Jumps (24/20)
• 50 Wall Climbs
• 50 Knee-to-Elbows
• 50 Double-Unders 

Partners rotate after Partner B finishes 200m Row

This was a great workout and the defining movement was the wall climbs.

 

1 Round plus 85 reps

Row'd Royalty 2018 18.4

18.4 is a two-part workout scored individually with equal weighting. The workout is: 1 Minute "ON" - Row 1 minute for distance
3 Minutes "OFF" - Rest 3 minutes
2 Minutes "ON" - Row 2 minutes for distance
2 Minutes "OFF" - Rest 2 minutes
3 Minutes "ON" - Row 3 minutes for distance
1 Minute "OFF" - Rest 1 minute
4 Minutes "ON" - Row 4 minutes for distance


Two Scored Events:

18.4 A: Total Meters of 1 Minute & 2 Minute Rows for ALL 4 Team Members

18.4 B: Total Meters of 3 Minute & 4 Minute Rows for all 4 team members