Wednesday, 19 February 2020


General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills


Specific warm-up:

Row 15 hard slow strokes

rest ~1:00

Row 10 fast strokes

rest ~2:00

Row 15 strokes at desired race pace

rest ~3:00




Row 500m

For Time



“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*


For Time

*Jumping over the bar both directions equal 1

Compare both to Tuesday, 02 October 2018




Right side straddle

Left side straddle

Center straddle




Royal Huddleston Burpee Challenge:

Day 17



Post times, loads, and experiences to comments


  1. RhondaMomma says

    Hammer Time
    15:04? I think… I didn’t write it down

    Did not participate in the 500 M.

  2. Henry Smith says

    Row 500m – 1:24.9 PR – damper was set at 7.

    I paid the price. Had back spasms after the row and did not participate in Hammer Time.

  3. No row for me. Not feeling 100% so didn’t want to redline.
    Hammer Time 11:29 Rx

  4. 500 Row 1:44.3 4-ish sec PR
    Damper @7
    Picked up speed a little too early with 260 cals remaining, need to maintain pace a little longer before increasing stroke speed.
    Hammer time 14:11 mod PLU for C2B. I basically crawled through this wod after that row.
    Have a little Fran cough from that row!

  5. 15:42

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