warm up
5mins of jump rope
full body stretch
workout
4rnds of:
400m sprint
3min rest in between rounds
5min rest
4rnds of:
500m row
3min rest in between rounds
post total time of run AND row
(subtract rest intervals)
5mins of jump rope
full body stretch
workout
4rnds of:
400m sprint
3min rest in between rounds
5min rest
4rnds of:
500m row
3min rest in between rounds
post total time of run AND row
(subtract rest intervals)
top time on the runs goes to dr j. top row time goes to our 'resident rower' harry e.
ReplyDeleteangela. 168bw. 11:03 / 8:53
jenn. 115bw. 7:45 / 10:22
jon g. 154bw. 5:34 / 7:32
tommy. 143bw. 5:35 / 8:39
jon b. 150bw. 6:01 / 8:44
harry. 243bw. 8:59 / 6:29
caleb. 155bw. 5:22 / 7:21
dr j. 180bw. 5:12 / 7:03
travis. 208bw. 5:42 / 7:08
aaron p. 220bw. 5:46 / 7:21
eric. 253bw. 6:35 / 8:15
rey. 220bw. 6:09 / 7:48
alex. 204bw. 6:19 / 7:37
miguel. 203bw. 6:03 / 6:52
ryan. 198bw. 6:28 / 7:34
scott. 176bw. 5:39 / 7:45
matt m. 180bw. 5:25 / 7:54
brannon. 187bw. 6:20 / 6:50
lorena. 128bw. 8:45 / 9:51
some kick a§§ WODS lately! Did wed 3 june 09 today. whoaa.
ReplyDeleteRob.205. 3:23, 3:14, 3:04/rx'd
Ralph.155. 3:44, 4:25, 4:54 rx'd.
Son has game tomorrow Wifey has her Birthday. I will do "Linda" Monday. 20 min. Cut off time right?
Rob in Ger = P66and3peas
ReplyDeleteThis one looked great, I miss you guys...only 12 more weeks until I can come out there and play again! - Jessie
ReplyDeleterob-
ReplyDeletecut off time we put for linda was 25mins. let us know how it goes for ya!
jk-
hope all is going great on your end. we'll be here for you when you're ready!
so i went to the y to look around........i couldn't do it...and i can't do it...
ReplyDelete