warm up
400m run
500m row
2 rounds:
ring dips x 10
box jumps x 10
pull ups x 10
focus/skill
running & rowing technique for efficiency
workout
2 mile run for time
5min rest
500m row x 3
-avg all three times for score
-3min rest between efforts
post run time & average row time to comments
400m run
500m row
2 rounds:
ring dips x 10
box jumps x 10
pull ups x 10
focus/skill
running & rowing technique for efficiency
workout
2 mile run for time
5min rest
500m row x 3
-avg all three times for score
-3min rest between efforts
post run time & average row time to comments
Because of the weather (iced roads etc.)did Richter Scale from 324
ReplyDeletehayko 80kg bw.mod w/60kg. 14/21/12 16:00 min.
bou. 80 kg bw. rx. 18/31/25 12:02
ralph. 70kg bw. rx. 8/45/26 11:11
kiwi 100kg bw. rx. 16/27/13 14:20
rob. 87kg bw. rx. 17/30/23 12:39
On base
ReplyDelete5k row 20 min and some change.
No rest, jump in on spin class aka girly workout for 20 min. Go home eat 6 brownies and 1 pint blueberrys. Set coffee timer for 04:00.
Masters prep cont.
Steve C. 12:57/ 1:36 average
ReplyDeleteAaron H. 11:54/1:48 average
ReplyDeleteKyle R. 15:05/1:46 average
ReplyDeleterowed a 3k in around 11 flat.
ReplyDeletemixed in w/ Steve on the 500m's 1:37 - always great rowing w/ Steve when he is taking it easy.
too old and too fat. cant chew the leather.
a quote for the day
"Myths and legends die hard in America. We love them for the extra dimension they provide, the illusion of near-infinite possibility to erase the narrow confines of most men's reality. Weird heroes and mould-breaking champions exist as living proof to those who need it that the tyranny of 'the rat race' is not yet final."
HS Thompson
Chrissy 154bw, 2 mile run, 15:06, avg row 1:57
ReplyDeleteTravis 200bw 12:43 run 1:39 row. I've gotta drop weight! My strength to weight ratio is awful and it's across the board !!it shows in OHS, Thrusters, pull ups and lots of other places and it showed yesterday on the run as well. F*ck this !! I know ban eating!! Cookies have know been locked in desk!!
ReplyDeletekaren 130bw 2 mile run, 17;35, avg row 2:04
ReplyDelete