Wednesday 10.12.11

 
"Awesome" video here from Greatist.com, a health and fitness online magazine.  I'll let you decide if the muscle groups mentioned are the ones you are working while Rowing....

SWOD:  5 Banded Sprints x Length of Mat (hold for partner during rest period)

Metcon: "Kayak Ken"
For time:
-1000m Row
-50 Burpees
-1000m Row

Post metcon times to comments. cc
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11 comments:

  1. Steve LWednesday, October 12, 2011 10:15:00 AM

    Metcon: 13:24

    ReplyDelete
  2. JennaWednesday, October 12, 2011 10:21:00 AM

    Metcon: 14:32

    ReplyDelete
  3. RDRWednesday, October 12, 2011 10:30:00 AM

    metcon: 1610

    ReplyDelete
  4. HollyWednesday, October 12, 2011 10:42:00 AM

    What a great welcome back work-out from being off for a week!

    Banded Sprints: forward and backwards x5
    Metcon: 16:?? Thanks Erica for the push and the pacing. Wouldn't have made it without you!

    ReplyDelete
  5. GeoffWednesday, October 12, 2011 10:46:00 AM

    banded sprints forward and backwards X5/ 13:14 met con

    ReplyDelete
  6. MikeCWednesday, October 12, 2011 11:30:00 AM

    Banded Sprints forw and Backw x 5

    Metcon 14:24 (Rx 50 Burps)

    ReplyDelete
  7. Paul McWednesday, October 12, 2011 4:58:00 PM

    Did Metcon at Work

    -1000m Row (3:42)
    -50 Burpees (25, 15, 10) (5:29)
    -1000m Row (4:11)

    13:22

    ReplyDelete
  8. danyelWednesday, October 12, 2011 6:28:00 PM

    Metcon: 18:12 row + burpees

    ReplyDelete
  9. Steve ELWednesday, October 12, 2011 7:37:00 PM

    metcon = 13:43

    ReplyDelete
  10. MattWednesday, October 12, 2011 8:03:00 PM

    METCON: 14:06

    ReplyDelete
  11. Melissa MurphyThursday, October 13, 2011 6:38:00 AM

    Metcon 18:23 very excited it didn't take me the usual 20min to complete the burpees :)

    ReplyDelete

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