Tuesday, November 20, 2007
For time:
2 km row (7)
Coach’s notes: So you MUST have found a rower by now, if not, try again or get your own – http://www.concept2.com/ – GREAT buy!
This is a great power measure and bench mark workout which requires an aggressive warm up, get strapped in and “give ‘er”; if first time – set your benchmark on this one today!
Post time, previous times on Nov 13th and strokes/minute average as well as your experience on this WOD. If ABSOLUTELY no chance of getting to a rower, run 2 km as fast as you can!!!
7:27 as Rx’d
Completed after 5 sets of power cleans. Did not record strokes/minute average. Missed PB by 2 secs, and I think I had a little more gas in the tank when it was all said and done. As an added bonus, I actually remember walking home from the gym afterwards unlike my 7:25 experience a few months ago.
Short-term goal is 7:20.
-Jeff F
I hope this isn’t becoming a habit every Tues. Anyway, the time was 9:09…5 sec more than last week 🙁 Strokes/min was 35.
As a warm-up, of sorts, I did the tabata of squats – 3 min rest – squats. For the first set, the lowest number was 18/20 & for the second, the number was 16/20. The quads after the rest were sore.