Tuesday, 17 October 2017

 

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

Comments

  1. Total row/rest time 30:02

  2. 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.

  3. White Ape says:

    Run option
    400m – 2:07 vested
    800m – 4:10 vested
    1200m – 6:06
    1600m – 8:45
    Total time 27:08

  4. 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)

  5. 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. 🙂

  6. Run option. Don’t remember splits.
    Skill sheet 1:00 handstand hold and 15 k2e

  7. darrenandtara says:

    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

  8. RhondaMomma says:

    30:24 total time
    Goal pace 2:23

  9. 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.

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