AMRAP 10:00 @ 90%:
1 rope climb
15 AirDyne calories
3 wall walks
15 AirDyne calories
4 full rounds - felt solid, used the walk to the rope and wall walks to try to control the pace. The AD started to take a toll. I was able to hold the wattage in the low to mid 300s (with a few dips into the high 200s during round 3). Overall I'm ok with the 4 rounds right now.
Then 6 sets:
500m row @1:47.1-1:47.9 (goal is tightest spread possible) 2:00 walk rest
1- 1:47.7
2- 1:47.5
3- 1:47.7
4- 1:47.4
5- 1:47.4
6- 1:47.5
I was able to hold these fairly close to each other. I usually started out with an average in the low 1:40s then found the pace to finish in the 1:47s. My stroke rate was mostly in the upper 20s. I was able to recover fairly well between efforts, although I could feel a slight toll the repeats were beginning to take during rounds 5 and 6.
3 rounds not for time
:40 Sorensen hold
:15/side star plank
Done! I could tell some hip weakness during the star planks, but the :15 was manageable,
1 rope climb
15 AirDyne calories
3 wall walks
15 AirDyne calories
4 full rounds - felt solid, used the walk to the rope and wall walks to try to control the pace. The AD started to take a toll. I was able to hold the wattage in the low to mid 300s (with a few dips into the high 200s during round 3). Overall I'm ok with the 4 rounds right now.
Then 6 sets:
500m row @1:47.1-1:47.9 (goal is tightest spread possible) 2:00 walk rest
1- 1:47.7
2- 1:47.5
3- 1:47.7
4- 1:47.4
5- 1:47.4
6- 1:47.5
I was able to hold these fairly close to each other. I usually started out with an average in the low 1:40s then found the pace to finish in the 1:47s. My stroke rate was mostly in the upper 20s. I was able to recover fairly well between efforts, although I could feel a slight toll the repeats were beginning to take during rounds 5 and 6.
3 rounds not for time
:40 Sorensen hold
:15/side star plank
Done! I could tell some hip weakness during the star planks, but the :15 was manageable,
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