Friday, Nov 21st class ONLY at 1200. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience!
Endurance:
100m Run
150m Row
15 Burpees over rower
200m Run
250m Row
25 Ab-mat butterfly sit-ups
300m Run
375m Row
30 Grasshoppers
400m Run
500m Row
40 Speed skips
2 Rounds for time
(35:00 cap)
Compare to Monday, 01 July 2024
†Levels:
- Intermediate/70+ Advanced: 100m run, 125m row, 12 burpees-over-rower, 200m run, 225m row, 20 sit-ups, 300m run, 325m Row, 24 grasshoppers, 300m run, 400m row, 30 speed skips
- Beginner/70+ Scaled: 100m run, 100m row, 10 burpees, 200m run, 200m row, 16 sit-ups, 200m run, 250m Row, 20 grasshoppers, 300m run, 300m row, 25 speed skips or single unders
Post results and experiences in the comments
31:41 adv
Paced each row way better than expected. 2:04-2:09, occasionally got to 2:10-2:12 on last few rows.
Capped after 375m row.
Knee isn’t quite ready to run right after heavy squat day. Mixed in some bike when it got painful.
Cardio is definitely suffering from lack of running ability.
Glad I kept going even at a slow pace!
34:41rx
Need to do a better job on the run. Walked probably half of it.
33:45 RX
Legs super sore from yesterday. Felt heavy and weak today. Battling through some sinus issues.