February 23rd, 2016

A. Four sets of:
Halting Clean Deadlift + Clean Pull + Power Clean @75-85% of 1-RM Clean
*Follow each set immediately with 3 Tall Box Jumps
Rest 2 minutes

+
10 Seconds Max Effort Ball Slams
Rest 20 seconds
10 Seconds Max Effort Assault Bike
Rest 2:20
x 3-4
+
Rest 5 minutes
+
Row 300 Meters @90%
Rest 1 minute
x 6-8

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16 Comments

  1. A) 205 for 3 sets, 215 for last.
    B) Did a quick wod from our gym (10 rft: 5 WB (30#), 20 DU)
    C) continued playing with stroke rate and damper setting. Felt good through the first 5 and then the legs stopped functioning.
    1:04.9
    1:03.7
    1:01.7
    1:01.5
    1:01.8
    1:03.4
    1:04.9
    1:05.9

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  2. A) 225 for 4 sets
    B) same as Marc. Did a wod from our gym
    C) rows felt good today. Legs weren’t to bad today. Figuring out how to maintain and pace on the rower. Last 4 got spicy
    1:02
    1:01
    1:00
    1:00
    1:00
    1:00
    1:00
    :58

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  3. Was feeling pretty tired and beat down the last few days. And with travel and the open/a lacrosse game coming up, I decided to just do the row intervals. Erin and I got it going at my house on the rower to break it in.

    1:04.2
    1:02.1
    :59.2
    :59.3
    1:00.1
    1:01.1
    :58.4
    :59.8

    Won’t be in tomorrow and fly out Thursday. Good luck to everyone on Friday! Kick some ass!

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  4. A) 225 across
    B) same as those clowns. Had to hit this at home and don’t have an AB or AD.
    C) became a real grind
    :58.4
    :58.7
    :58.9
    :59.0
    :59.8
    :59.4
    1:00.6
    1:01.3

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  5. A. 165×4 box jumps at 30″,33″, 33″,36″
    B, 40# ball/ ass bike
    8/5, 8/7, 8/6, 8/6
    C. 1:00
    1:03
    1:03
    1:04
    1:01
    1:06
    1:03
    1:04
    Thanks for the extra push/challenge, Alana and Adam. I honestly think this is the fastest I’ve ever rowed. Last 4 rounds were tough. Definitely felt yesterday’s ohs.
    Ps: Nice to have you kick it with us Adam!

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  6. A. 128, 133, 138, 138 box jumps at 32 1/2 inches; first two sets I thought we only had to do 1 then realized it was 3 for the last two.
    B. #40 ball/ bike
    8/4, 7/4, 7/4, 8/4
    C. 1:08,1:07,1:09,1:10,1:11,1:11,1:11,1:11

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  7. A. 215-250 34/38/42×2
    B. 6/10, 7/10,7/11,7/11
    C. 58.4/58.8/58.3/58.7/58.0/58.7/
    58.6/58.2

    -Feeling very tight and beat up. Power cleans felt sloppy. Bike felt decent. Rows were very tough.

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  8. A. 190-195-200-205
    *the power clean after the clean pull felt really good.

    B. 7/11, 9/10, 9/10, 8/9
    *done at #50

    C.
    56.9
    56.1
    57.5
    57
    59.1
    59.2
    58.3
    58.7

    The goal was to keep all these sub 1:00 min.

    Today was a great training session.

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  9. A. 185/42″, 185/42″, 195/44″, 195/46″
    B. 8/8, 9/8, 8/9, 8/9 (40# ball)
    C. 3-5 were tough, but I got a second wind for 6-8
    1:05.9
    1:04.9
    1:04.5
    1:05.8
    1:04.8
    1:03.5
    1:02.9
    1:02.1

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