Wednesday, May 28
May 27, 2014
Friday, May 30
May 29, 2014


3 Rounds of
15 Squats
30 Jumping Jacks
15 Superman
30 Split Jacks

In groups of 3 (Rest while others row), complete
3 Rounds of 500 M Row
– 1st Row @ 85%
– 2nd Row @ 90-95%
– 3rd Row @100% all out (attempt to set a PR time)

Finisher (10 min time cap)
2 minutes after Row (self timed off clock), complete:
Double Unders (scale to lateral hops, Over & back=1)
10 KB swings each round


  1. Eric G says:

    Well today’s WOD exposed a major weakness… 3 – 500 m sprints [1:39 average] = 0 double unders. Where’d my legs and will to live go?

  2. Kenna says:

    Whew! I definitely needed this today.

    On row:
    – 2:13.8
    – 2:06.7
    – 2:02.8

    Scaled to single skips and used 26# KB. I think I finished in about 8.5 mins, but I can’t be sure. As I said, whew! Good stuff.

  3. Jane says:

    2:06 on the final row, which is okay since I’m still working on technique (I.E. maybe having a 40 stroke count but still getting 2:25 500 times is not good.)

    16 KG on KB swings felt fantastic, and I finally got double unders!

  4. Katie says:

    Wow, solid work Jane!!

    I had lots of fun working with Kenna and Julia on the row! I think all 3 of us improved each time. My times were:

    Pleased with that since my goal was 2:15, 2:10, 2:05. I was doing well for the first 200m of my final row, then totally crapped out. Went from like 1:59–2:00/500m to 2:10. I need to work on keeping a consistent pace the whole time.

    SO HAPPY to just have 2x single skips as the sub for DUs! I modified to band pull-throughs. Great workout, always fun to get my heart rate up that high!

  5. Julia says:

    Congrats Jane, that’s awesome!

    Great working with Katie and Kenna. Thanks Katie for keeping an eye on my 500m times and giving me goal paces to shoot for. 😀 Struggled mightily on the DU — I don’t understand it when people say that their DU get better when they get more tired! It was all the more incentive to hammer the KB swings, though. And subbed out the split jacks, thank you very much.