From Beijing, China
Warm up:
50 OHS (Overhead Squats)
50 Push Ups
50 Barbell Push Presses
WOD:
1000 m Row
2 Rounds
- 5-7 Minutes between rounds - FULL recovery
- 100% effort on both rounds - give it all you got!!!
- Record and BLOG your best time
- If you have to wait for a rower...pick an exercise to work on: HSPU, Low Bar Back Squat, Air Squat, Snatch from High Pull Position, etc...
13 comments:
3:44 and 4:04 1000m row which are almost identical to the 800 meter run on saturday which were 3:45 and 4:06.
Did last row in 5:11. Had a little left in the tank at end but not much. richard
4:21 and 4:26. Not my fav but tried my hardest!! Kate glad your back.
Welcome HOME Kate! :-) Great efforts today. Remember, 6pm class....sell out! It is only 5 minutes!!!
Joe...great observation. Question: Why are we pushing the 4min high intensity efforts with big rest between bouts? Everyone focus your answers on the "exercise" portion of the WOD...Not the rest. NO WRONG ANSWERS!
Happy with my time. 3m 29s But..felt like I could have gone a little harder. Besides that...I am really impressed with Taylor's extra work and muscle up efforts. Great job "T".
Please use the Club 14 Fitness entrance this week to the Sandbox. We are having some work done in the back of the building.
Thanks!
3:44 and 3:45.
Didn't have it in the tank today. 814 m/3:25 and finished with 500m/2:00 flat. Am building strength and stamina slowly.
Bob
4:12 and 4:15 and not sure I grasp the 100% effort. I'm sure that I gave it 100% on the last 100m of each row, but am not sure I could have maintained that effort the whole time so I'm wondering did I really give it 100%????
3:51 and 3:46 it is great to be back at it! even though the row kicks my butt!
4:47 round 1, 4:54 round 2. Just glad to make it through the workout after being away 3.5 weeks. It's good to be back. Amy
4:45 and 4:40. I was really pushing today and I guess I was pushing/rowing so hard til I pushed right out the boat, that was for your entertainment Amy.
Welcome back Kate and Amy.
4:54 and 4:53...Good workout. 6pm class was full! Welcome Back Amy & Kate! See you all on Thursday!
3:37 and 3:46. Was pushing as hard as possible.
4:41 and 4:41.
Post a Comment