Jan. 2, 2012
Rowing
At midnight Rich, Tiffany and Steve joined me in the gym to begin our rowing adventure. Steve and I, sensibly, rowed 5,000 meters but Rich rowed 10,000 and Tiff rowed a but more so Rich rowed a bit more…he could not let her get ahead.
But then came Sarah.
Previous times for this workout
Run 400
21 KB Swings (52)
15 Ball slams (30)
9 Pullups
Run 400
21 KB Snatches (44)
15 Wall Ball (20)
9 Pullups
Run 400
21 DL (BW x .85)
15 Ring Dips
9 Pullups
Run 400
21 Push Press (.55)
15 Power Cleans (.70)
9 Pullups
Once through for time
Medium, Metcon
Done with a 500 row
Chris 24:50
Previous times for this workout
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
This is done as a single round for a beginner’s baseline workout and should be under 10 minutes. Two rounds makes it Double Play and that is in the Medium section. Three rounds makes it a Hat Trick and a long Medium or a short Long. Finally you can do 4 rounds which is called Quad Runner and with this one rotate the rep count exercise to exercise for each round.
Short
Previous times for this workout
Posted by Eugene Allen at 8:44 p.m.
