Embacadero WOD

I ran to the Embacadero and did this wod:
 200,400,800,1200 Row
between I  did
15 Situps
9 DB Squats
12 DB S2OH
3 Man makers

Good Workout.

Janet Jackson and Metaliica played today.

Intervals @ Cavallo Point

Love staying at Cavallo Point.  So peaceful and calm before the rush of Dreamforce. Last year I did week one of Row Series.  This year just a really hard set of intervals.

Negative

A) Warm-up Sets:
500m @20s/m
500m @25s/m
1000m @30-35s/m
1000m @25s-30/m
1000m @20s-25/m
Rest 3:00 between Each
*Neg Splits on the 1000s
+(Rest 5-7 Before B)

 

It was called negative but I couldnt help but be positive no matter how hard I tried  :)

 

 Row 1K

 

 

Rowing & KB Movements

I packed on Saturday night so that I had time to get a WOD in before I hit the road.  Dennis and Anthony joined me. 

Checking the list

Flying WOD

10/8 Cal row + 21 Deadlifts 225/155 200 m run
12/10 Cal row + 10 Wall walks
200 m run
14/12 Cal row + 15 Deadlift
200 m run
16/13 Cal row + 10 Wall walks
200 m run
18/15 Cal row + 9 Deadlifts
200 m run
20/17 Cal row + 10 Wall walks

200m run

Wall Walks are hard. 

22:23

Row Low Strokes

A1) Strict Pullups
3x6

A2) Barbell Bent Over Rows
3x12  @135lbs

A3) Banded Face Pulls
3x25
Rest 2:00 After A3s
(Rest 5:00 before B)

 

 

B) 10:00 Of Pick Drills (Damper on 10)
10- Legs only strokes
10- Legs and Hip Swing
10- Full Strokes
*Cycle through the different strokes
*Does Not need to be fast
*s/m 17-25

C) Every 3min x 3 at Damper setting of 10 and low stroke rates
500m- Row
*Goal pace is +:30 from you 500m PR

 

The damper on the rower seemed a bit off so tested on more on a different erg.

 

 

 

D.C.

D.C.

A) For Time:
1-2-3-4-5-...-9-10
Deadlift 155/105
Front Squat
Burpee over Bar

 

 

Just tried to keep moving. The burpees are what really slowed me down and spiked my HR. I remember when I was good at burpees. Ok I was never good at burpees that was just a fantasy.  

11:40

1K Row

1000m Row
Rest 5:00 x6

*Rd1 Warm-up 20 S/M
*Rd2 25 S/M (Neg Split)
*Rd3 25 S/M (Neg Split)
*Rd4 30 S/M (Neg Split)
*Rd5 30 S/M (Neg Split)
*Rd6 OPEN go 100%