Warm-up: Agility
WOD: (we will need to stagger the start times because of limited rowers)
500m Row, followed immediately by 400M Run (1 single time for both — This should be 4-5.5min of pure guts and grit)
rest 10Min (actively working on hollows/hollow rocks, and front squat rack position)
3 rounds
3:50-3:55-3:56 pretty even all the way through
3:30 – 3: 37 – 3:43
3:53 – 3;58 – 3;58
3:35/3:41/3:40 I still can’t run so this are the times for a 1,000 mts row.
4:10/18:21/32:41
I’m weak!
3:27 / 3:29 / 3:33
3:09/3:11/3:08 pretty consistant. Almost ran into a car on that second one. Was pretty happy with the times until I realized that my times were better than most people’s by the amount that I was faster on the row (Mark and Devika) which means I could probably try to speed up that run, esp since they had a 25% longer row which should make thier run slower than mine…
4:29
4:36
4:38
The best part of this was the first 30 seconds. Everything else pretty much sucked!
4:23/4:25/4:27
3:43/3:45/3:50
Definitely need to work on rowing efficiency (thank you Matt for the tips!). I made up time in my runs but could have done better on the rows. Tweaked my back which also slowed me down.