Good Morning, Athletes!
Since you survived Super Nineteen... Come get some! You're scheduled to do some serious rowing today. Ready?
Today's WOD:
* Warm-up, 2 x 10.
* WOD:
- Row with cable row machine (70# men/50# women)
> 60:30 x 2
> 30:15 x 3
> 20:10 x 4
> 10:5 x 5
* Cool-down, Roller/Stretching/Yoga + 1 liter water.
By the way, that is 60 seconds on, 30 seconds off; 30 seconds on, 15 seconds off; et cetera. Questions?
If you have access to a rowing machine - set it to level 5 (guys) and level 4 (ladies) and do the same workout. Post your total distance to comments.
Post thoughts to comments.
That's it! Go out and do something special tonight.
Have fun. DO WORK!
3...2...1...GO!
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Shawna:
ReplyDeleteSo these SUCK a big one! OMG. I had no idea I could hate an activity so much. We don't have the machine, just the weighted row bar on the multigym, and while my back and legs felt more than stong enough during the workout, my arms went to spaghetti. My forearms started to go numb and it became hard to grip the bar at all! But I managed to finish without too many pauses and my recovery time was ok. My forearms are probably the most sore place on my arms.
Norm:
I wished this was a rowing machine as I couldn't use my legs properly. I am concerned I misused my back as it was already tight from pitching the Little League game. However, it doesn't feel like I pulled a muscle, it just seems like I have made it tighter. My arms were also tight and weak, but after about 15 minutes they were greatly improved except for some soreness in my triceps.