YMCA Firehouse La Jolla = 19 min Pyramid RPw

Out in San Diego for an Advisory Board and as typical the hotel had a postage stamp size fitness center with just treadmills and elliptical and some dumbbells.  Good news is I found a YMCA less than a block away with a Concept 2 rower. Nice Y as well.   Did a workout from LiveRowing App that I had done in the past.

The Craven

The Craven (Meters)

5AMRAP
AMRAP- Meters Rowed
Rest 5min
x3
*Score is total distance rowed

 

4081 Meters

 

 

Soccer Game 0-0

Soccer Game
0-0 Draw
Should have scored in first half.  Shot wide on thru ball.

GetFused WOD

 Steve's WOD

30 Min AMRAP
alternating 500m Row/400m Row
8 BB Thrusters
10 T2B
100M Farmer Carry with 2 53lb Kettle Bells

6 Rounds plus 500meters

Awkwardly Long Sprint

A) 5 Rounds EFT

16- Front Rack DB Lunge 35/20
16- Box Jump 24/20
30/27cal- Row
Rest 3min
x5



1: 2:22
2. 2:41
3. 2:40
4. 2:36
5. 2:34

 

Shoulder and Short WOD

Almost Back to Normal (Load)

A1) Strict Press
4-4-4-4

95,115,135,135

A2) SLOW Banded PVC Pipe Pulldown
4x10
*Straight arm w/ pullup grip

A3) Hollow Hold
4x45sec

 

(Addict Extra) Quick and Easy (Rounds + Reps)

B) 5AMRAP
10- Burpees
100m- Run
10- Toes to Bar
100m- Run
Rest 3min
Repeat

 

Rd 1 - 2 rounds plus 10 burpees and 50 meters

Rd 2 - 2 rounds plus 10 burpees and 100 meters

Tiny Cup

Tiny Cup (Time)

For Time:
1250m- Row
25- Situps
1000m- Row
25- Wallballs
750m- Row
50- Single Unders
500m- Row
10- Burpees
250m- Row

18:56