Casual Day

Recover Day
Aidyne - 30.2 KM


Followed by 10 minute AB Wod

Workout Partners

Is that Sarcasm

Warm up - 16.4K

Is that Sarcasm?

1,2,3,4,5....
Deadlift
BackSquat
Burpees

16:57

KB Compound

Airdyne -

AD - 22k

KB Compound
10 KBS @70lbs
10 Goblet Squats @70lbs
10 PP Each Arm @35lbs
10 DL @70lbs
50 jump Ropes

The Good Life

Airdyne Warm-Up - 17.3

"The Good Life"
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps 20"

12:02

Absurd

AD Warm-Up 16.1Km

"Absurd"
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Bike Erg
6 Barbell Strict Presses

*Build in Strict Press Weight*










Row'd Royalty 20.2 Results

Meadowbrook

1k Warm Up Row

 10 Rounds

Alternating Rounds of 10 cal AD Bike and Ski Erg
10 Power Cleans
10 Front Rack Lunge

then 100 Cal Row

Total Time - 33:18

Row'd Royalty - 2020 Workout 2 – “Down & Back Again”

Airdyne Warm-up = 60 minutes - 32.9 K - 688 Calories




2020 Workout 2 – “Down & Back Again”

Row 10 Intervals:
500, 400, 300, 200, 100,
100, 200, 300, 400, 500
(3000 meters total)
Rest 1 Minute Between Each Interval

Intervals must be in order: 500, 400, 300, 200, 100, 100, 200, 300, 400, 500m

SCORE: 3000m Row Time. - 10:04.8