Pina Colada

Row Sprints:
5 sets
45 sec @ 90%
rest 3 min b/t sets
active rest 10 minutes
5 sets
45 sec @ 90%
rest 3 min b/t sets

Meters for each interval were: 259|273|271|268|268 and 265|262|253|261|265. Average for the first half was 267.8m and I averaged 261.2m on the second half which gave me a 264.5m overall. As fatigue set in I could feel technique and efficiency slowly slipping away from me. Never fell off the rower though. WIN

59 XAM RIA EKIN

A. Power Clean and Push Press, 1RM

B. 800M Row

C. 75 Wall-balls, 20# ball

a. Was able to nab a legit 175# on the push-press... I think thats a PR.
b. 2:34 on the row... First time doing an 800, quads were on fire
c. 4:34 on the wall-balls which is a rediculosly slow time. My tri's and ant. delts were screaming at me! Couldn't suck it up.

All in all a fun day.

Neuromuscular Clusterfuck

Overhead Squats
3-3-3-3-3

Tabata Row

155x3 was my bestest... had to fight for it, nervous system was TAXED
936m total meters on the row ftl

Blahr

Hang Snatch
1RM

AQAP:
1000m row


125#
3.14.8

Rikishi

AQAP:
21 Sumo-deadlift high-pull, 135 pounds
800m run
50 Ring dips
800m run
21 Sumo-deadlift high-pull, 135 pounds

12:40 @ 135# sub row