Skill:
500m Row at 90% PR pace*
Rest 4:00
400m Row*
Rest 2:00
300m Row*
For Time
*This pace is 90% of current 500m row PR.
Strength:
Snatch
2 @ 50%
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%
For Quality
These are not touch and go. These are set, #1, drop, reset, #2
Skill:
Open Gym
Use the remainder of class to pick one or more skills/movements to work on
Post row time, loads, skills, and experiences to comments
Skill:
Goal Pace: 2:14
11:10.6
500@2:16.3
400@2:14.3
300@2:14.3
SWod
Set 1 Rep max @ 68#
It was ugly, but got it up and completed the lift.
Skill: Just went off feel. I have some technique I need to work on to improve my sprint time on the rower.
SWOD: Snatch
Built up to 205 (90%)
No missed reps
Very happy with my snatch today.
My kind of workout. Less is more.
Rowing skills:
Target/Goal Pace: 1:37min/500m
500m = 1:36.6
400m = 1:36.6
200m = 1:36.5
Snatch skills:
Up to 165 lbs (89%)
Target pace-2:04 500-2:06.5 400-2:06 300-2:03
SWOD worked up to 120# squat snatch
Row Goal pace 1:57
500m: 1:57.4
400m: 1:57.6
300m: 1:58
Snatch: ended at 8#, 90%. Felt easy today
Worked rope climbs after
Sarah that’s a solid lift. I think you can get double digits next time.
Row
2:03.6
2:03.8
2:04.1
Snatch 2@ 213# 90%
Well done on the 213# Snatches. Your 1 rep is really increasing nicely. Like reallllllly nicely.
That’s a hell of a snatch!
I wish!!!! Hahahaha obvi a typo 113#
Row: Target Pace = 1:37.7
500M: 1:37.8
400M: 1:37.0
300M: 1:38.0
Snatch up to 165. Form felt good hit 175# and then went for 185# but had bad form. Quit while I felt good. Good to be back!
Goal pace 2:09
2:08.8
2:08.8
2:07.5 got mixed up and rowed 200m instead of 300
Worked up to 98#