March 29th, 2016

*Congratulations to everyone on their performances in this year’s Open competition!  Enjoy some time off, and celebrate your accomplishments!

If you really feel like getting a workout in today, here’s my recommendation:

A. Three sets, not for time, of:
10-15 Meter Handstand Walk
8-12 Alternating Pistols
30-40 Second Hollow Hold or L-Sit Hold

B. “Rowling”

Rowling is a rowing competition (game) that uses a similar format to that of a game of bowling.

Each athlete will row 10 “frames”. The goal for each frame is to stop the meter counter as close to a designated distance as possible.

For example, if the designated number is 200m; if at the end of the “frame” the counter reads 202m, the score for that frame is 2. The score would be the same if the counter read 198m. If the counter stops on 200m, the score for the frame is 0 and would thus be equivalent to a strike in bowling. The goal is to have the lowest score for each round and the lowest accumulated score for the game.

Sounds fairly simple! The rules are as follows:
– You are only allowed full strokes.

– Once you stop rowing, you are done rowing for the frame and the handle must be put back in the catch before the meter counter comes to a complete stop.

– In the 10th “frame”, if a strike is rowed, a second opportunity is give to row again. If another strike is rowed, the 0 for the 11th row will replace your highest score in any previous round. This can happen twice in the 10th frame, just like in bowling. So essentially if you master your rower by the 10th frame, you have the opportunity to make up for two bad frames.

The distance for each frame of today’s game will be 200 Meters

C. Not for time (and totally optional):
20 Turkish Get Ups (moderate weight)



  1. Jumped in on the row bowling with the skwad. I didnt do too well LOL. We did a burpee for every meter over/under to spice things up. Felt good to move.

    Skipped the TGU and messed around with some light/moderate snatches for a few minutes.

    Liked by 1 person


  2. Left shoulder is still feeling funky along with the tricep but HS walks, pistols and Lsit done.

    Susan crushed us all on Rowling but I believe I took a strong second… Lots of fun!
    Finished off with some hamstring accessory work to develop hamstrings to go along with my quads.

    Liked by 1 person


  3. Started with a long RomWod, did the handstand walking practice, pistols and a mix of L-sit and hollow hold.

    I rowled 3 strikes, pretty exciting. Was fun to do a differently competitive workout with the group!



  4. A. Done
    *single leg RDL instead of pistol

    B. Done (got smoked in Rowling…I suck)

    C. No TGU, instead hit some snatch’s up to 195



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