Return to Row

In for the 9am this morning.

Warm-up

  • Crossover Symmetry Activation
  • 3×10 Reverse Hyper (210#)

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

  • 45#
  • 75#
  • 115#
  • 135#
  • 145#
  • 150#
  • 160#

Wish I would have gone 155-165# or had a few more minutes.

Warmed up squat cleans after that with 115-155-185-205# doubles.

10:00 EMOM

  • 2 Squat Cleans (225#)

Wore a belt for these. Got spicy real quick! Like 2nd round quick. Another 5-10# and I probably would have been failing at some point.

Conditioning

4 Rounds

  • 10 American Kettlebell Swings (70#)
  • 10 OH Walking Lunges (53#)
  • 400m Run

My rounds were 2:55 – 3:05 – 3:10 – 2:55 for a 12:05 total. So slow on the runs. Holding the one KB overhead for lunges was something I’m not used to.

Felt good, so I headed back to the gym in the evening to get in my rowing workout.

Warm-up

3 Rounds

  • 8 Reverse Hyper (210#)
  • 1:00 Air Dyne

Row: Pacing & Engine

  • Interval 1
    • 5:00 @ 20 s/m
    • 4:00 @ 22
    • 3:00 @ 24
  • 5:00 Rest
  • Interval 2
    • 3:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 1:00 @ 28
  • 5:00 Rest
  • Interval 3
    • 2:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 2:00 @ 28

Again, like last week, the idea is to change the pace 2 seconds per 500m for every 2 strokes per minute. I was shooting to start at around 2:02 for 20s/m. Racked up 7,111 meters for the session. Not bad hitting the right stroke rates and changes of pace, but I’m not sure if I’m pushing myself enough.

rowing-wod-w3s1

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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