The Longest Mile

The longest Mile 4 rounds
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Burpees


Work out with Tris, and Joe at Gonzalez.

Row Series - Event 3 - "Loose Cannon"

Row Series - Event 3 - "Loose Cannon"


Row 20 minutes

Rest 2 minutes

Row 20 minutes

Scores:
3A: Shortest 20 minute distance - 5075
3B: Total Distance - 5195

I was happy with my first round score but I knew it took way too much out of me.  I started the next round and the tank felt empty right out of the gate.  It was all I could do to hold it under 2 minutes.  Lot of fitness work to do.

Band Wortkout

Warm-Up  Airdyne- 20 -251- 11.3K

Erg - 5Min 1.258k

20 Minute Full Body Workout

WORKOUT OVERVIEW: • 9 Exercises Performed in Tri-Sets • 3 sets of Each Tri-set • 30 Sec on // 15 Sec off // 30 Sec Extended Break Between Tri-Sets

Tigerlinn

Warm-Up

15 Min AD
10 mIn ERG

Tigerlinn
20 mIn MARAP
250m Row
12 Push Press - 1 arm
8 DB Box Steps
10 Situps

8 Rpounds plus 250 plius 12 plsu 4

Retest of Row Series Bermuda Triangle - Row Series

As much as I didnt want to do Bermuda Triangle again I was made at myself for not following my strategy.   I dont have the rowing conditioning to expect to crank out sub 1:50's at that distance,   My plan was to do a 1:58 first 2k and then try to get down to 7:16 or as close as possible and then 3rd round not go backwards overall.

The plan started out well - Did a 1:56.6 and my heart rate stayed under control.   2nd round started off well but halfway thru I started losing steam on 7:16 split and so I went into damage control.  Did a 7:23 which was still better than last time around.  The last round was keep it under 7:48 and I could even improve the overall score.  Nailed it overall.  Didnt improve my placing yet but it may help me when additional scores are posted.

Stuck in the Bermuda Triangle

I should have taken a rest day before I attempted Bermuda Triangle.   I also should have waited until the afternoon to do it.    So with those two observations you will see that I didtn light this workout on fire at all.  I pretty much stunk the place up.   


 My round 1 score was suppose to be worst case pace for 3 rounds.  That all feel apart in rounds 2 and the wheels totally fell off in round 3.  Ouch!

 

THE JUICE

THE JUICE
For Time:
10-11-12-13-14-15-16-17-18-19-20
Calorie bike
Calorie row
Sit ups

 31:34

These early morning workouts are tiring