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Friday, 13 May

Row Intervals:

9 rounds for maximum distance

1 minute row followed by 1 minute rest

Post total distance to comments.

NOTE:  You can also do this same workout with run or bike based on equipment availability.
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6 comments:

  1. AnonymousMay 13, 2011 at 2:08 PM

    Had to get outside this morning, so went to Shea and did:

    4 rds for time

    300m run
    100m run backwards
    10x ring dips
    20x pushups
    30x double unders

    14:46.

    Though I'd see Seki and TK out there...

    ReplyDelete
  2. AdamMay 13, 2011 at 2:39 PM

    Yeah the blog is finally back up!

    I did the rowing intervals:
    2590 meters.

    Fun stuff, have a great weekend!

    ReplyDelete
  3. jswobeMay 13, 2011 at 3:20 PM

    Blog was not up by lunch, so did a WOD from the WOD shop:

    3 RFT:
    400m run
    30x walking lunge steps
    20x kettlebell swings
    10x thrusters (95#)
    5x burpees

    (Rx was 4 rounds...I ran out of time and had to cut it short...blast!)

    18:20

    Good WOD...


    GO ARMY! USMA '00
    Aberdeen Proving Ground, MD

    ReplyDelete
  4. MattMay 13, 2011 at 4:17 PM

    Aloha,

    I couldn't get the WOD for today before I went to the gym so I did

    AMRAP 20:
    5 x C2B pull-ups
    10 x Wall ball
    15 x KBS (53)

    9 rounds 5 x wall ball

    Yesterday as Rx'd 15:07

    ReplyDelete
  5. ErinMMay 13, 2011 at 10:02 PM

    Endurance WOD (Biking because I can no longer use the shoulder. I need to stop getting injured.)

    8 rounds of 1km sprint on an interval of 2:30.
    Avg of about 1:40 min.

    ReplyDelete
  6. JCMay 14, 2011 at 7:49 AM

    Bike version as a BR:

    5.3 miles

    ReplyDelete