Death Due to the Rower

Didn’t make it to the gym until after 6pm.

Warm-up

  • 8 Reverse Hyper (160#)
  • 10 Front Squats (45#)
  • 10 Bench Press (45#)
  • 8 Reverse Hyper (160#)
  • 5 Front Squats (155#)
  • 5 Bench Press (135#)
  • 8 Reverse Hyper (160#)
  • 5 Front Squats (185#)
  • 5 Bench Press (165#)
  • 8 Reverse Hyper (160#)
  • 5 Front Squats (215#)
  • 5 Bench Press (190#)

Strength

10:00 EMOM (alt)

  • 5 Front Squats (235#)
  • 5 Bench Press (205#)

Front squats went pretty well. Bench got pretty hard by the last set. The combination was rough on the wrists.

Rowing WOD Week 16 Session 1

  • 6 Rounds – Every 2:30
    • 19 Calorie Row (+2 from last week)
    • 10 Burpees over the Rower (+1 from last week)
  • 5:00 Rest
  • For Time
    • 38 Calorie Row (2x above)
    • 20 Burpees over the Rower (2x above)

Fucking deadly. My intervals were done in 1:00, 1:04, 1:07, 1:09, 1:09, 1:14. Then I hit a huge wall just after 20 of the 38 calories. Took me about 1:27 for the calories and 3:17 total. That’s a long time to do 20 burpees! I had to take an extra step to get me closer to the rower and make sure I didn’t trip over it. I was so dead.

3rd week in a row of this brutal combo of calorie rowing and burpees over the rower. Each week it’s been bad. Slight headache each time and couldn’t leave the gym for at least a half hour after finishing. Total of 1,377 and 467 meters for the 2 parts.

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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