Wednesday, December 1, 2010

SKID ROW

warm up
3 rounds as fast as possible:
-14 air squats
-6 push ups
-11 jumping pull ups

focus
row technique
-row: leg, body then arms
-recovery: arms, body then legs

skill
double unders

work
2000m row
5min rest
100 double unders
3min rest
1000m row
1min rest
150 double unders
3min rest
500m row
5min rest
200 double unders

6 comments:

  1. Bryan01 December, 2010 11:44

    20:32 mod du w/ 2x singles

    ReplyDelete
  2. Anonymous01 December, 2010 12:33

    Rapids Crew ~
    Did the HQ WOD from 101129...Hope it is somewhat compairable...aerobic in nature...
    1600/3MR/1200/2MR/800/1MR/400

    El Tigre' (6-2/205bwt) ~ Finished & forgot times...shocker, strong showing however
    Britt (6-0/155bwt) ~ 6:10/4:45/3:20/1:37**
    Feidt (6-0/210bwt) ~ Finished!
    tb (5-10/185bwt) ~ 7:05/5:42/3:51/1:44**
    Hansen* (5-11/170bwt) ~ 6:30/4:23/3:23/1:32
    Fiegl* (6-2/220bwt) ~ 7:43/6:33/3:57/2:16
    Biba* (6-0/175) ~ 7:02/5:22/3:20:1:40
    Jackson* (5-9/180) ~ 7:02/5:31/4:00/1:46

    **Barefoot 400...

    ReplyDelete
  3. rob in ger01 December, 2010 23:04

    we did dl strength work. got rid of the soreness in my back.

    did 1000 du's for time.
    bou. 19:37
    rob 20:08

    ReplyDelete
  4. Steve02 December, 2010 07:41

    Impressive Rob, that's an average of 50 a min.

    ReplyDelete
  5. Anonymous02 December, 2010 10:32

    Travis G: I have whip marks on my arms and back from my horrible attempts at double unders. Did 50 dbl unders per set and then twice what was left for singles. Started with 5:30 crew and finished half way through the 6:30 class...sorry to hold you guys up!!

    ReplyDelete
  6. Anonymous02 December, 2010 18:10

    karen...Thursday at home gym..when the rower made its way home!
    8:40/4:10/2:02...X2 singles...25 each round du

    ReplyDelete

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