Conditioning:
Row 500m
Rest 1 minute
Row 1000m
Rest 2 minutes
Row 1500m
Rest 3 minutes
Row 2000m
For Time
…Or…
Run 400m
Rest 1 minute
Run 800m
Rest 2 minutes
Run 1200m
Rest 3 minutes
Run 1600m
For Time
Skill or Strength:
Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.
Flexibility/Mobility:
Knees to Traps – 1:30
Elevated Cat – 1:30
2 Pike/2 Squat – 10 reps
Standing Pike – 1:30
Kneeling Achilles – 1:30/side
Butterfly – 1:30
Post choice, time, skills worked, and experiences to comments
Total row/rest time 30:02
Total run/rest time: 27:28.
Skills I worked on —
15 “knees to elbows”-… but Jimmy said they were more like knees to triceps =\
1 min Handstand hold
3 Strict ring dips
1 strict PLU w/ 20# vest
3 kipping PLU w/ 20# vest
1 total fail of a strict PLU w/ 20# vest +belt and 10#KB
Attempted 40 unrboken DU’s – made it to 37 on 3rd try and stopped.
Run option
400m – 2:07 vested
800m – 4:10 vested
1200m – 6:06
1600m – 8:45
Total time 27:08
Run
400m: 2:02
800m: 2:58 (made intermediate athlete skill sheet time of 3:20)
1200m: 7:40
1600m: 9:36
Total time: 28:21
Skills:
800m run (above). Needed 2:50 for advanced athlete. Should be easy w/o hill.
30 push-ups
L-sit practice – R quad cramp
PLU w/ 1/3 BW (used 70 lbs KB)
Rowing:
500m target pace 1:57, paced 1:58
1000m target pace 2:04, paced 2:03.9
1500m target pace 2:04, paced 2:06.6
2000m target pace 2:12, paced 2:12.2
Worked some strict PLU with vest
Arms shaking while typing this. 🙂
Run option. Don’t remember splits.
Skill sheet 1:00 handstand hold and 15 k2e
T.
Run vested
1. 2:05
2. 7:14
3. 15:51
4. 27:17
D.
Run shirted.
1. 2:05
2. 7:17
3. 16:01
4: 27:30
30:24 total time
Goal pace 2:23
Row:
1. 2:05
2. 4:29.9
3. 6:55.4
4. 8:39.2
I didn’t get my total time. Just tried to check off the skills sheet for row.
Did some strict PLU, some C2B, some K2E and called it.