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General Fitness 02.18.14

17
Feb

General Fitness 02.18.14

Some of you may have seen the write up from our 5am member Robb Paul last week. If you didn’t  here it is, take a few minutes to read it. He made it on Tabata Times. (click here)

Prep Work
3 Rds of
3Inch worm push ups
10 Box step ups
5 Banded Good mornings

WOD
2k Repeat

Row First 2K at 80%
Rest
Row Second 2K at 95%
We have been rowing a bit more the last few weeks. Pick a pace you know you can manage and then push yourself in your second piece. Should have a very small amount left in the tank post Rowing. Stick to your mechanics and trust them.

ACC Work
2X5Min Double KB Rack hold any weight

Cool Down
Mobility
Post results

 

21 Responses

  1. Bg

    My best time for 2k was 8:14
    Today 80% was 8:27
    And 90% was 8:47
    I guess that I was off just a little. That was good up morning wake up call.
    Nice work 5am crew!

  2. Tiffany

    1st 2k- 9:34
    2nd 2k-9:07
    2×5 min rack hold with 35lb KB
    My shoulders and back were on fire holding those KB and my arms were toast after that.

  3. Jenna

    1st 2k 9:02
    2nd 2k 8:56
    First time rowing 2k
    Kb holds had to drop after 3 minutes with blue kb
    2nd set was able to hold with pink kb

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