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Lifting Ourselves and One Another

Sunday, May 5, 2019

10 rounds for reps and cals of:

1:00 Shuttle Run (25 ft.)
1:00 Row (Cals)
1:00 Rest

Coach’s notes:

Post cals rowed and number of shuttle runs complete each round and all totals to comments.

WOD Leaderboard

Comments: 8

Wasn’t going to come in since these are two of my best movements…

First round: 14/15
Next 9 rounds: 15/15

First time finding ‘that pace’ that is just riiiight.

Thanks Josh!

Great job 10am.


18/9
3×16/10
6×16/12

Breathing and pacing was key. Realized after the first round that I needed 5-8 seconds to regroup and transition to the rower and backed off on the runs.

Thanks Josh.


Thanks Josh for the advice on the breathing / heart-rate-control recovery.

Shuttle runs went 16/14/12 the rest of the way
Rowing went 14 the first nine rounds, 15 the last one.


353 reps while wearing a 20# vest

R1: 19 reps, 15 cals
R2: 19 reps, 20 cals
R3: 19 reps, 19 cals
R4: 19 reps, 16 cals
R5: 19 reps, 16 cals
R6: 19 reps, 16 cals
R7: 17 reps, 16 cals
R8: 19 reps, 15 cals
R9: 17 reps, 15 cals
R10: 19 reps, 17 cals

The weight of the vest wasn’t bad. It was just hard to breath with that thing.

Thanks Josh great work 9am.


All aboard the cardio train 🚂
All rounds 14 shuttles and 15 cal row
Thanks Josh!
Nice work 10 am


287.3 reps.
Rowed the first 3 rounds, then switched to bike because my back was lit. Much better. Stayed pretty consistent with the shuttle runs, cals were somewhat more variable but fairly consistent after adjusting to the switch, all things considered.
1. 18, 15cals
2. 18, 15cals
3. 18, 12cals
4. 18, 7.6cals (bike from here on)
5. 18, 7.9
6. 18, 9.2
7. 18, 9.3
8. 18, 9.7
9. 18, 9.4
10. 18, 12.2 (hard last push)

Such a love hate relationship with the bike.

Thanks Josh!


8 days off and this is what I come back to… shout-out to Lauren and Derek for making me show up 😂

16 runs per round
Rows went 13/12/12/11/11/12/10/9/11/14

Thanks for the tips on recovery and rowing, Josh!


Hurt more than I wanted to admit and I wanted to quit after round 4

Got a bit of an annoyed elbow so the bike bothered it less… though did rounds 1 and 5 on the rower.

16/row 13
16/bike 10
16/bike 9
16/bike 9
16/bike 8
16/row 13
16/bike 8
16/bike 8
16/bike 7
16/bike 13


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