Workout of the Day
A.
Complete as many rounds and reps as possible in 12 minutes of:
60 Double-Unders
30 Hand-Release Push-Ups
15 Toes to Bar
B.
Row 1000 Meters @ 70%
Rest 5 minutes
Row 2000 Meters
(choose your pace based on how you felt during the 1000 meters – if you feel good, aim for a new PR; if you feel slow and tired, give it a good 85-90% effort with good mechanics)
A. 2 rounds +2 TTB
- man I suck at hand release pushups. but the big sets killed me. double unders were unbroken, and TTB were unbroken, then second round 10,5 because my shoulder are pretty wrecked.
B. 1k- 3;38. a smooth little thing just working the form and breathing.
2k- 6:54: 3 second PR!!! I think i could have pushed the pace on the entire row because I was able to pull a 1:30 for the last 160m. I’ll take the PR.
First Post of the Day woohoo!
Trevor just wondering what your height and weight are? That’s a SOLID row!
Haha as you would expect I’m 6’2″ and 220. So the body weight stuff tends to be a weakness for me.
Haha, I expected a lot bigger, the weights your put up are amazing for 6’2 220lbs.
Part A.)
3rds + 24 Push ups (399reps)
-I’m not too great with the hand release push ups so they really slowed me down. My double unders and T2B were all unbroken though.
Part B.)
1K-4:26 (70% was really slow)
2K-7:22.1
-I think this was a PR. I’m still working on getting better with the longer row intervals. I haven’t done a lot 2K rows so I’m not too good with my pacing.
That’s a sick 2k Trevor. Nice work bro!
A. 3 rnds + 76
Double Unders were okay today. Nothing spectatular. Felt pretty good about the HRPUs even though the heavy thrusters from yesterday smoked me. T2Bs were decent as well.
B. Took the 1k row pretty easy but my traps and arms felt pretty tired. Decided to go the 90% route and ended with a 7:31. Not bad!
A.
4 rounds + 10 double-unders
Had a bad day on the jump-rope today. Tripped at least twice each round on the double-unders. T2B were unbroken. Push-ups were paced decently. Worked in 10s after the first set of 30 straight.
B.
Didn’t track the 1000m row.
7:21
Never rowed 2k. So here’s my personal best. Was shooting under 7, just didn’t get it done. Form is starting to get cleaner.
Always a good thing putting another notch on your belt for something you’ve never tried before. Fun stuff.
Have only done part A so far
3 + 96 reps
Fun wod
A. 3 rounds + 10 T2B
B. 1k=3:50.8, 2k=7:43.5
-W
A.
3x + (60,24,-) = 399 reps
Missed DUs on 2. and 3. round, but it was push-ups that slowed me down. T2B unbroken and easy.
B.
1000m @ 3:46
2000m @ 7:14.9 (3:40 + 3:04.9)
Went for around 85%. Got “in the zone” and felt my technique getting better after 1k so was able to get a better time last 1k meters. Only done 2k once before.. need to row more ^^
A:
4 rounds + 12 push ups (492 reps)
B:
1000m- 4:08
2000m- 7:34
My first 2K and by the looks it needs work…. Trevor James!
I had more in me, I think a 7:25 is more reachable on next attempt.
A) 3 rounds. Even though they’re gettong better, the du’s held me back. Push ups felt good.
B) 3:51, 6:59.3. 12 sec PR.
C) Needed to work on du’s so I did 2 rounds of half numbers from A, 30/15/8.
Nice work Mike!! This gives me some serious motivation for a Sub 7 row tonight.
A. 2 rounds + 7 T2B
Did not do too bad on double-unders for me and really did well the first round (46 reps unbroken), but the hand release push-ups killed me.
B. 1k did not pay attention to time, just worked on smooth efficient stroke @ 70%
2k – 7:15. I was not feeling up to a new PR today, even 85% to 90% felt pretty rough. I tried to concentrate on good technique and a smooth, strong stroke @ 23-24 and then did 5-10 big strokes at the same rate every minute or so.
A: 4 rounds + 25 DU
Started “snaking” pretty bad on the push-ups, so wouldn’t have been near as much if I kept them strict.
1000m – 4:38
2000m – 7:44.9
Started out just trying to pace the row at a good 90%, but I think this is probably a PRfor me.
A) 3rds + 60 DUs. I did my hand release push-ups with super strict form. I made sure thighs left the floor first on every rep. I was a a local competiton this fall and there was a whole lot of downward dog snake action going on.
B) 6:59.1 on my 2k row. Not my PR but close. Just set the pace boat to 1:45 and kept it nice and steady the whole way.
I’m going to be going for prolo-therapy treatment on my injured shoulder and nagging knee tomorrow AM. I will probably be modifying everything heavily for the next 2 training blocks.
a. 4rds 16DU, DU are getting a lot better, sets were anywhere from 15-40. Triceps felt like they were going to explode
b. didn’t really rest in between the amrap and the row, did the 1k like a minute after finishing part A and pulled like a 4:30? hah
then did a 2k, this was my first timed 2k got 7:20, I feel like I can improve a lot in this area. Just need to train it. that 5-20 min time domain with a high output is lagging for me
Long ass day at work. Top it off I wasn’t feeling too well. Didn’t get a chance to WOD until 8:45PM. Gym closes at 9PM.
A)
4 Full + 25 Push-up Release.
Rounds 2-3-4 were all unbroken with the double-unders and toes-2-bar. Smooth transition from one to the other. No breaks. I really have to stop underestimating these damn push-up release.
B). 4:26
My leg kept cramping:-( Again, not enough water intake this week. Plus the six peanut butter cookies that I ate earlier today didn’t really help. I stopped twice totally killing my time.
Didn’t get a chance to finish the 2K row. Gym was closing. Next time.
A: 3rounds + 15
B: 1000m 3:56
2000m 7:10
A) 3 + (60+30+9)= 414
- was aiming for 4 full just ran out of time on the T2B Completely fell apart down to doubles and singles on the 4th set of pushups. All T2B unbroken, only 1 trip on the DU’s.
B) 1k 3:42
2k 6:53.4 (~2s PR) (6′ 190)
Felt ok on the 2k… glutes felt pretty fatigued from the FS and thrusters yesterday and I had some mental battles to keep the pace up. Happy with a PR either way but I know I had a bit more in the tank. Sub 6:50 next time mr.erg.
A) 2+60DU
B) 1000m 3:26
2000m 6:40 Missed my PR by 2sec
I did Fran earlier in the day and my legs could feel it.
Solid efforts today fellas! Love seeing the sub-7:00 2k efforts.
Casey, we missed you today!