18
Aug
Friday, August 19th
WOD
16 Rounds, Alternating With a Partner
Row 500m
Allow 30 seconds for transition time.
WOD
16 Rounds, Alternating With a Partner
Row 500m
Allow 30 seconds for transition time.
Beach tomorrow! 8:30 wod followed by 10:45 train 🙂
which beach?
Long beach
Are there chairs and umbrellas available?
Skinny, don’t forget this: #goodolddays
https://www.concept2.com/indoor-rowers/training/calculators/weight-adjustment-calculator
I did this solo with a very fast ghost partner who kept a consistent 1:50 pace:
1:54.9
1:53.6
1:53.4
1:52.8
1:54.4
1:56.3
1:56.9
1:58.1
Total: 15:20.5
I was very happy about negative splitting the first 4 sets, but I had nothing else after that. I had a work event at Swerve last night (team spin class) that caught up to me this morning. Thanks for the push, Matt.
Total time 30:02 with Jeff
My splits:
1:53.0
1:53.2
1:55.7
1:56.1
1:54.9
1:56.0
1:55.9
1:52.8
Eddie Izzard Jeff Skits https://www.youtube.com/watch?v=0NtYb-u4uMk
Eddie Izzard Death Star Canteen https://www.youtube.com/watch?v=Sv5iEK-IEzw
Max time run
40 minutes
Gymnastics Conditioning
Reverse Flyes 5×10
Back Squats
255×3 265×2 275×1 265×3 275×2 285×1 275×3 285×1 285×1
Can’t let Chadwick have all the gainz
28:56 with JLee
Averaged about 1:46. Did not need this extra cardio.
Nice work Brian Bobby! It was a pleasure. something like 14:43 total
Great pre-beach wod w/ Ally!
Total time about 33ish minutes.
Wendler BS 185(3)-215(3)-245(3) 5×[email protected]
BTN Split Jerk + OHS work
Solo Row w/rest intervals of 2:00 = 15:39
2:00.1
2:00.1
1:57.0
1:56.8
1:54.9
1:56.4
1:58.6
1:55.3
Newbie transfer to Metropolis here. My range was 2:07- 2:19 (not a good rower) but thank you Matt for making me do 10 hard pulls every 2:30!
Backyard WOD:
5 Rounds
15 DB snatch 45# (left)
15 DB snatch 45# (right)
30 sit-ups
500m 2:03.7 PR
Thanks Chris and Matt
28:56 Partner with Matt
1:40
1:45
1:54
1:55
1:55
1:57
1:56
1:55
That was def not the recovery “cardio day” I came in looking for. Paced myself off what felt like a pretty comfortable 1:55 in warm ups and thus came out of the gate way too strong
33:17 with my Lisa!
Smolov Jr Day 3
8 x 4 @ 100#
Fun with KTS
2:00
2:05
2:05
2:07
2:07
2:06
2:05
2:02
1:47.7 / 1:49.4 / 1:54.5 / 1:56.0 / 1:56.4 / 1:57.8 / 1:55.5 / 1:52.0
Total: 15:09
Total time w/ Patty: 35:30ish
Now that I am home and no longer moving. That was kind of fun.
Partnered with Darcy
35 and change
Beach day rx’d
Teamed up with THE Adacular spectacular
28:01
1:30.7
1:40.1
1:44.2
1:45.4
1:45.5
1:45.6
1:46.3
1:40.3
That last one didn’t feel nice.
my partner is my superhero
35:17
2:15 Kill me please !!
2:36 Why God why!!
2:31 God This is not sweat but tears!! Save Me!
2:33 Ok Screw U busy helping those in needed
2:33 What is the matter with me !!
2:31 It’s almost over
2:33 I mean who wants to do this 8 x
2:31 It’s over this is it … wait I can’t feel my legs!!
In other words, I tripped all the way home
30:25 with Jen. Splits
1:33.8
1:35.0
1:37.2
1:38.9
1:39.4
1:41.0
1:41.9
1:39.0
Bunch of suicide sprints with friends and dog
– smart idea I had ????