Rowing always sucks if you do it right...

Crossfit Wylie:

4 rounds for time

Teams of 3, each person at a station:

3:00 row for calories
20 hollow rocks
20 supermanses...

So basically 3 minutes on, 6 off... it still blew

Team total 569 calories in 36 minutes of rowing (I was hitting about 50 cal for the 3 min..which sucked...)

TP

Death by 10 Meters

Home WOD day assigned by CF Wylie

Death by 10 meters:

Set two cones up 10 meters apart.

With a running clock, run 10 meters in minute one, 20 meters in minute 2, etc. until you can't complete a round.

14 +14

Was just to the 15th lap? when time ran out.

Ties my old record, but the previous one was after front and high rep back squats, so that was harder.

 Old Record 14+

10k row...yay

10k row: 48:47

Squats, rowing

Squats:

1 rep max

5x 95
3x 145
1x160
1x 180
1x190 (most in about a year, let this be a warning kids, stay consistent)

Rowing:

AMRAP 12 minutes:

In teams of 3, one team member rows 500 meters, then switch to next team member

5 rounds plus 260 meters:  2760 meters

I was the starter, first 500 was 1:40.  Not bad, faded HARD at the end.  Second 500m was

Deadlift and shitty metcon

1): Deadlift (3RM)
* Set 1 – 5@50% of possible 3RM
* Set 2 – 3@75% of possible 3RM
* Set 3 – 2@85% of possible 3RM
* Set 4 – 1@90-95% of possible 3RM
* Set 5 – Test 3RM
* Set 6 (optional) – Test 3RM

215 at top end x 3


2): Metcon (Time)
3 Rounds For Time:
20 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
10 Strict Pullups

44lb kb, used a band for the pullups

Row row row

5k row

23:35

And this week...

Crossfit Wylie

For time (30 minute cap, subs in parens)

100 du (50)
50 pullups (25)
400 m run (200)
80 squats (40)
40 hand release push ups (20)
400 m run (200)
60 kb swings @ 55 (30 and 35)
30 push press 115 (15 @ 95)
400 m run (200)

19:23