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3 Sets:
100m Row @ 100%
Rest 2m b/w sets
(rest 5m after last set)
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2000m Row For Time
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2 Rounds @ low effort
1 Mile assault bike
20m forward bear crawl
20m reverse bear crawl
40m SA DB OHC Carry per arm @low load
Note:
-record lowest pace/ set on sprint
-record time/ avg pace on 2k
-record 30:00 Row time trial to 2k ratio as follows- (2k pace in seconds/ 30m row pace in seconds---> 105s/115s = .95 x100 = 91% )
-record avg HR for 2k is able
A. Sprint time 17.1/17.9/17.5 sec - best 1.25.5 - avg s/m 64
ReplyDeleteB. 7'43" / 1.55.7
(most difficult my right leg endurance and left arm - left knee injury)
C.= 89%
D. AVG 173bpm (1K) (only remember to turn ON w/ 1k left)
2Rounds - Done
A. 1:21/17.4 1:22/17.4 1:24/17.4
ReplyDeleteB. 7:40 avg 1:54
- 114/124=92%
A. 20.9 for all 3 sets
ReplyDeleteB. 8:37.6, 2:09.4 avg 500m
C. Made up Monday's 8- 15ft legless seated rope climbs--> modified to 8, seated legless up until full stand to regular rope climbs (no jump) to 15 ft. 11:44
A. 18 1:24
ReplyDelete17 1:24
17 1:24
B. 7:19
1:49/500m avg
- 17 seconds 1:24/500m
- 7:19 1:49/500m avg
- (109/128)*100=85.16%
A. :18 :18 :17
ReplyDeleteB. 7:31 149/500m avg
- :17 -1:24/500m
- 7:31 1:49/500m
A. 17.0, 17.1, 17.3
ReplyDeleteB. 7:30.3. I have never done this for time. Was not sure of my pacing.
-1:21
-1:52
-
-157bpm