Active Recovery: Echo/Assault Bike Comparison
30 minutes on each 57-58 rpm
Went roughly .3km further on Assault bike
Assault bike registered roughly 40 more watts avg. & burned roughly 30 more total calories.
Total combined km’s – 35
Ran in the puddles – felt good to shake the heavy legs out
800m: 3:14
600m: 2:21
400m: 1:31
200m: 0:46
Total time: 10:52 – 3:00 = 7:52
–
wod as rx’d
9:36
Rowing WOD: 10:38-3:00 =7:38
WOD w/GHD
17:09
Rowing WOD:
800- 2:53
Rest
600-6:05
Rest
400-8:30
Rest
200-10:07
WOD RX
11:54
Row
800 3:11
600 6:36
400 9:13
200 10:59 – 4:00 = 6:59
WOD RX 14:01
10:59-3:00 min rest 7:59
Rowing: 11:27-3:00=8:27
WOD w/6 burpees subbed for DU’s
19:59
Workout isn’t as bad as I made it look – Mentally fatigued today.
Metcon- row due to rain
800m-2:50
600m-2:10
400m-1:20
200m- :35
9:55-3:00=6:55
Wod Rx’d
12:56
Good push Stephen!
Modified everything 🙂
Jenks mile
Ended at 13:36 – 4:00 rest = 9:36
Rested 5 min then
5 rft
30 singles
20 lunges
10 sit ups
Time = 9:13
Rowing WOD:
800-0-2:56
1 Min Rest
600-3:56-6:07 (2:11)
1 Min Rest
400-7:07-8:31 (1:24)
1 Min Rest
200-9:31-10:05 (0:34)
WOD RX
12:49
Row w/ 1 minute rest b
800m: 2:42
600m: 2:12
400: 1:28
200: 0:39
Total row time: 7:01
*
WOD Rx’d: 19:56
Active Recovery: Echo/Assault Bike Comparison
30 minutes on each 57-58 rpm
Went roughly .3km further on Assault bike
Assault bike registered roughly 40 more watts avg. & burned roughly 30 more total calories.
Total combined km’s – 35
ROW WOD: 10:03 – 3:00 rest = 7:03
*killed that row, Max – nice job!
WOD MRx (took one of the bladders out – think that made it around 65#)
13:39
….those lunges ate my lunch!
but you ate those T2B all up!!!!!! seriously, they have come so far. so proud!!
Thx Georgie!!!
Row
800: 2:41
600: 2:04
400: 1:16
200: :34
Total row time 9:35 – 3:00 = 6:35
WOD *50lb dumbell
11:41
Pretty lazy Row
11:00 – 3 = 8:00
—
Wod. 6 cal Bike / 20 lunges (80# sandbag) / 10 GHD’s
14:50
Run:
800: 3:25
600: 2:24
400: 1:27
200: :44
WOD: Rx 80# SB
18:02
A whole lot going on.
Run= 8:00
Ran in the puddles – felt good to shake the heavy legs out
800m: 3:14
600m: 2:21
400m: 1:31
200m: 0:46
Total time: 10:52 – 3:00 = 7:52
–
wod as rx’d
9:36
Rowed
11:14 -3:00
8:14
Wod rxd
10:21
Row
Not sure.. Used this to warm up the sore legs
—
WOD RX:
13:28
800 Meter row=2:51.7
1min rest
600 Meter row=2:11.6
1min rest
400 Meter row=1:24.7
1min rest
200 Meter row=0:38.4
Total time=10:10-3:00(rest)=7:10
WOD
As Rx’d
Everything unbroken
Time: 9:33
Row
800: 2:47
600: 2:10
400: 1:21
200: 0:39
Total: 9:57-3:00=6:57
Wod RX
9:35
WOD RX 13:59
Wod RX’D
11:08
Rowing
800m 3:09
600m 2:23
400m 1:34
200m :41
WOD Rx
12:33
DUs started really rough but got better as I went
All T2B unbroken
Run
800m – 3min 27sec
600 – 2min 39sec
400- 1min 42Sec
200- .43sec
= 8min 31sec
WOD
14:54
T2B were not perfect toes to the bar every time, still trying to master it.
Forgot to mention I modified double-unders to 60 singles
Run
12:12-3= 9:12
Wod rx
14:24