30 min AMRAP

A) 30AMRAP 4:00- Row
800m- Run
2:00- Row
400m- Run
1:00- Row
200m- Run
*Score is max meters rowed

1.  4 - 1096M
2.  2 - 548M
3 . 1 - 275M
4.  4 - 1006M
5.  2 - 523M
6.  1 - 80M

Total - 3528M

Triangle of Death

 Triangle of Death

100 Cal Ski
100 Cal Row
100 Ca AirDyne

Anthony, Dennis and Me got after this one.   We moved from station to station.  Someone online did it in 16:01.  I wonder how the heck they did it.

Ski - 6:33
Row - 5:38
Bike - 5:56

Total - 18:07

Anthony - 18:35

Saturday Stuff

Score is total cal and reps Max cal row in 3 min
Rest 1 min

 Row 20 Calories
Max bodyweight DL in 3 min
Rest 1 min
Row 20 Calories
Take 2/3 the weight off the bar and max thrusters in 3 min
Rest 1 min
Row 20 Calories
Max wall balls in 3 min
Rest 1 min
Row 20 Calories
Max box step ups in 3 min
Rest 1 min
Row 20 Calories
Max hand release pushups in 3 min
Rest 1 min
Max runs around the building for 3 min
Done

Y - Day 2

Rowing WOD
5x1000 Stroke Rate of 20,22,24,26,28

Y-Embarcadero

From Beantown Crossfit done in SF

Beans and Sourdough
5 Rounds
27/21 cal row
21 sit ups
15 power cleans (115/75) I messed this up and thought it said 155.  So did 1st round at 155 then went to 145.  Then realized it was 115.
The rower had a memory issue so couldnt save the 1st round.  Had to change rowers. I dropped the 3 minute rests as well

Sunday Cruise

Airdyne moderate to easy for 20 minutes - Every 5 minutes stop and do the following KB
movements:

Deadlift
Clean
S2OH
Squat
5 each arm

Saturday Masters Craic

5 RFT Row 500m
Run 400m
10 body weight DL did 185lbs,  Weight is 175
10 KB swings
10 Box step ups


Went out on the row hot, like super hot.  So did Burke  Of course Anthony was in the lead.   Ryan moved up to third by the end of the run. Anthony opened up a decent size gap on Ryan and it would stay like that thru 3 rounds.   In the 4th round Ryan and I were closing the gap on Anthony.   I guess he might not be a machine after all.   Good WOD all the way around. 

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