LandMine Workout -

Airdyne Workout - 31 min -16.1km

LandMine Workout - 3x10

Landmine Thruster
Landmine Row
Landmine Single-Leg RDL
Landmine Anti-Rotation
Landmine Reverse Lunge
Landmine One-Arm Chest Press

Retest - Row Series - Bent Over a Barrel

Mick Ebeling and I did a video chat to share the pain of this last event.  Both of us had done it and decided to do it one more time.   I was happy with the rerow but suffered another brain fart in the first 1K.  I was 100% focused on not going too hard and felt that staying at 1:52 pace was fine.  What I should have been looking at was the total time and picked it up as 3:45.1 was a tad slower than I should have been going.  I cant believe I made that simple of a mistake. The good news is that i crushed my 500's.   That score was decent.  Probably will end up in 4th but my fitness is improving!

Bent Over a Barrel  

Row 500m
   Rest 2 minutes
Row 1000m
   Rest 1 minute
Row 500m
   Rest 2 minutes
Row 1000m
   Rest 1 minute
Row 500m
   Rest 2 minutes
Row 1000m

Scores:
4A: Slowest 500m
4B: Slowest 1000m

Last Time

This Time

Athlete on Fire

Athlete on Fire 

Cash in 1 mile Run
 
Followed by
400m run
10 Burpees
400m run
10 Burpees
10 Push-ups
400m run
10 Burpees
10 Push-ups
10 Sit-ups
400m Run
10 Burpees
10 Push-ups
10 Sit-ups
10 squats
400m Run
10 Burpees
10 Push-ups
10 Sit-ups
10 squats
10 Lunges
400m Run
 


Cash Out 1 mile Run

1 Mile Run - 7:31
Middle work - 18:53

Run Home

Row Series - Event 4 Over a Barrel

Row Series - Event 4 Bent Over a Barrel -Full go.   Plan was to go for 1:45 & 1:52 pace for 500's and 1k.  I started off strong and felt good so I decided to get aggressive with the 500m pace.  I hit 1:42.6 comfortably so decided that was the new target.  1k was going fine as well.   I started the third round of 500M and got really confused and thought I had 2 more rounds left.  Totally wrecked my score.  I will test again on Sunday morning.   Probably need either move to 1:43 pace or move to 1:53 pace in 1k. 

Full on

Test Run

Drilbit

Airdyne  - 25 minutes - 321 Calories - 14.1Km

Drill Bit

10,9,8,7,6,5,4,3,2,1

Deadlift
DB Press
Cal Row

15:06

Tomato Can & Bent Over Barrell Test

 Airdyne Warm-Up -
30 minutes - 357 Cal -16.5

Test Bent Over Barrell Test
500m
1000m
500m
1000m









Tomato Can
200m Row
20 Wall Balls
200m Run
20 Med Ball Sit-ups

15:58

Strength Day

31 minutes  - 288 Cal - 15.5 Km

Lynne WOD
Five rounds for max reps —
Bench press (155) 10,10, 5,55
 Strict pull-ups  10,10,8,6,7