W11
Tuesday- August 19, 2014

MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 5
+
Row 500m @ 1:55/500m, rest 3 min x 8
+
10 min @ aerobic effort
2 Turkish Get Ups/arm, 53#
50ft Single Arm Farmer’s Carry/arm, 75# barbell
30 sec Side Plank/side

RESULTS:
:28, :30, :30, :32, :32
Came out a little too hot maybe. Got about 150m into the first one and my Hamstrings were quick to inform me that they were not going to have any of my non sense this morning. So I had to back of a little. Felt ok though.

Rows
1:54.0
1:54.6
1:54.4
1:53.9
1:51.8
1:52.9
1:52.2
1:52.2
After the first 3 sets I kind of settled down from the 200m sprints. I tries to focus on a consistent stroke rate. About 23-24 strokes /minute. From there the times just strarted falling. Felt good, 3:00 felt like plenty of rest. I'll never call any rowing workout easy because row is just sucks period, but this felt fine. No issues.

AMRAP
3 rounds