Friday, November 25, 2011

Rowing

 Kirsten uses the bands to warm up on HSPUs with full range of motion.

Warmup
Skill
Strict max pullups
  • Rx
  • blue band
  • green band

Strength
  • Back Squat [mpg]
WOD
Pick a Winter rowing target 2k goal.
3 rounds:
  • Row for max time at or slightly under pace. Stop when you fall below pace for 2 strokes.
  • rest 3 minutes
Post target rate,  distance, time and stroke rate to comments.
at

3 comments:

  1. Charles WhiteNovember 25, 2011 at 8:18 PM

    CW
    target 1:52/500m
    Round 1: 550m, 2:03, 28spm.
    Round 2: 482m, 1:48, 29spm.
    DNF too many leftovers.

    Good WOD. We'll see if it has an effect on 2k times come February.

    ReplyDelete
  2. Charles WhiteNovember 25, 2011 at 10:16 PM

    CW: Hollow :38 arms and legs straight up.
    pullups, 1, b4, g8. Let's see what that does.

    ReplyDelete
  3. KirstenNovember 25, 2011 at 10:45 PM

    Hollow: 35 sec, arms, legs straight up.
    Strict Max Pullups: 6/ blue 14/ green 20.
    Back Squat: 3 X 5: 85, 95, 105 lb.
    WOD: Target 2:00/500m
    Round 1: 469m/1:53/27 spm
    Round 2: 457m/1:50/30 spm

    Nice WOD. The home bar feels awfully nice!

    ReplyDelete

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