Tuesday, 31 October 2017

 

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

Comments

  1. 120 box jumps…my knees want to know why you’re mad at them coach.

  2. RhondaMomma says:

    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!

  3. 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

  4. 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

  5. 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

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