Skill:
250m Row @ 90% 500m PR pace
Rest 2 min
500m Row @ 85%
Rest 2 min
1000m Row @ 80%
For time and pace control
Conditioning:
4 rounds for time of:
30 Box Jumps (24/20″)
30 Sit-up Slammers (12/8) @ 2m
Flexibility:
Rocking Table – 1:00
Twisting Ape – 1:00
20 Straight Calf Raises
Elevated Seiza – 1:00
10 Side-to-Side Squats
Standing Pancake Stretch – 1:00
2 rounds for quality
Post times and experiences to comments
120 box jumps…my knees want to know why you’re mad at them coach.
My Achilles popped when I read that.
13:56 RX
Didn’t take as long as I thought…but 30 box jumps x 4 is awful no matter how long it takes!
ROW: Pace 2:03, 2:10, 2:18 – Not so great at holding my pace….squirrel
Actual pace
250- 2:06.8
500- 2:12.4
1000-2:12.3
CWOD: 10:25rx
Skill: Row
250m: 48.7 @ 1:37.4 (target 1:37)
500m: 1:43.1 @ 1:43 (target 1:43)
1000m: 3:36.7 @ 1:48.4 (target 1:49)
CWOD: 12:16 Rx
Skill – Rowing
Did my 500 all-out – 1:56
Jumped in for the 1000m – Aiming for a 2:20 pace, ended up with 2:20.2
CWOD: 11:37 Rx — Only reason I think I did it this fast is because I was sharing a box with Jana and didn’t want to slow her down haha