Friday, April 18
Thursday, April 17
April 16, 2014Saturday, April 19
April 18, 2014
photo credit: Charles Wharton
Warm-Up
2 Rounds of
20 Jumping Jacks
10 Alt Lunge and Twist
20 Jumping Jacks
10 Squats
20 Jumping Jacks
10 Hips-to-Wall
Met Con
Row 350 M*
Rest 2 minutes
2 minute max Double Unders**
Rest 2 Minutes
Row 350 M
Rest 2 minutes
2 minute max KB Swings***
Rest 2 minutes
Row 350 M
Rest 2 minutes
2 minute max Double Unders
Rest 2 minutes
Row 350 M
Rest 2 minutes
2 minute max KB Swings
Rest 2 minutes
– Switch stations every 2 minutes, so any time left over after row/KBS/DUs is extra rest
* 1:45 cutoff for 350 M row (individuals may scale row up to 500 M, but still must finish in under 1:45 and get off rower immediately)
** scale DUs to AMRAP 15 Mountain climbers / 30 single skip
*** KB swing to American standard, scale to Russian. Does not have to be unbroken, set the KB down as needed.
0 Comments
I’m a little worried – I was looking forward to this one despite the rowing! When did that happen? Started with DUs and hit double my previous PR at 75 on the first attempt. Was so shocked by that spent the rest of that two minutes and the next two minutes hitting mostly 1s and 2s with an occasional 10 thrown in. Kept the rowing smooth at 20-24 strokes per minute and steadily decreased my time over each of the 4 rounds (1:17 -> 1:16 -> 1:15 -> 1:10 sprint to wrap up the night). KB swings sucked and my grip is still a bit shaky but it was good to throw those in there.
–
Looking around I think we could probably use some refresher lessons on rowing at some point. Saw several people guilty of what I’ve been chastised for many times over: trying for speed leading to really inefficient strokes (legs bending before the pull is complete primarily or just short pulls in an attempt to go ‘fast’). I think I was looking forward to tonight to practice what I’ve been working on and it went pretty well but always room for improvement… probably a lot of room.