Workin’ on our row
Today marks the halfway point in our cycle and we’re celebrating by hammering away at our sprinting on the rower. We’ll take a solid chunk of time dialing in our form so when it comes time to we can go all out the whole way through the WOD. Here is a video that talks about some of the concepts we’ll be hitting on today.
The WOD has us resting more than we are working. Again, this allows us to work in our “sprint” energy pathway more. With this much rest dictated to us, it’s really important that we maximize the use of the time we have to work each round. No gaming this workout – each round is everything you have. Get off that rower as fast as you can and get that kettlebell moving. Your 500m time is waiting for you to kick its butt in a few weeks…
Skill:
Rowing Technique
WOD:
8 Rounds
1 minute of:
150m Row
ME kettlebell swings (1.5/1)
Rest :90
*score is total number of kettlebell swings
WOD: 49 Rx (w00t! One of the few times I’ve Rx’d anything)
I was excited about this one, and it didn’t disappoint – I hit some 500m splits I hadn’t seen before. Now I just need to get faster at KB swings.
7:30, bitches! Rx across the board with great push all around.
That’s what I love to hear! Getting stronger and fitter little by little!
WOD: 104 RX
Goodbye forearms!
WOD: 105 RX my 2014 goal is coming into fruition 😉
106 rx. starting to feel like I’m getting my engine back…
I couldn’t wake up this morning for KP (I’m so sorry I love you so much) so I did this at work. We have one ERG here and kettle bells up to 1.5 🙂
76 swings Rx
Being surrounded by mirrors, not having all of you there, and the completely silent workout made things odd but at least I could look at my rowing form from all Angles!
I love you right back. Glad you got the work in. 🙂
WOD: 84 Rx
Nice going through 8 rounds, got better in my recovery each rd since I tend to rush it. Realize I need to calm down at beginning of the row since my strokes/min started at 33-35. Def felt burn in lungs and shoulders.
Nice working out with a rare small 630 class!
i think i can feel my legs now…. this was a fun toughie.
fish game: woefully and frequently eaten!
WOD: 70 Rx