WOD’s for the Week of 1/21

Rowing

Looks like we may be in for some more rowing this week! If the wind-chill is less than 30 plan on rowing, if not, bundle up! Check the FB group or CFS blog for the official call.

Short Interval (Mon 5pm, Tues 10AM):  10-12 x :30sec, recover 2:00min, hold distance across all efforts

C2:  10-12 x :30sec, recover 2:00min, hold distance across all efforts

Long Interval (Thurs 10AM, Thurs 5PM): 20 Minute AMRAP of Hill Repeats on the Bridge

C2: Set up a C2 rowing machine for 20 seconds on 10 off and then have a Pace boat at 60m per 20 second interval and row until you cannot beat the pace boat for said interval

photo

Announcements:

1. Urban Orienteering Race 2/1

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6 thoughts on “WOD’s for the Week of 1/21

  1. Love to row, but needed to run for a change.

    Little cold tonight but kudos to those who stuck out the cold tonight.

    Barb pushed me tonight and thanks for the push to get to the stop sign on my last run. For the most part I rant past the cones tonight and ended up at the Natural Light beer can and Marlboro Light cigarette box as my marker.

    Not sure how much I like the words, 20 minute AMRAP on the bridge Thursday. lol

  2. Tues: Ran inside…did shuttle runs for 30sec. One end of the gym (east/west) to the other x 3. Working on picking it up more to increase speed as opposed to just jogging.

    Thurs: Bridge!! It’s cold atop the bridge, folks. I got nine reps on the AMRAP.

  3. Great work this week!
    Had a few brave the bridge this morning!
    Mary, Lisa, JJ all got 14 rounds, Jon got 9!
    A few others stayed inside and rowed 5k for time:
    Alissa: 21:55; Katie: 25:54; Steph: 24:14

    I will add the times from Tuesday in a pic to comments!

    Great job! Brrrr!
    I’m looking forward to the bridge repeats again, a several weeks (when it’s warmer!)
    -kt

  4. Monday- 10 intervals and maintained a good pace throughout. I made it to the beer can a couple times.
    Thursday- 19 rounds over the bridge. Better than I thought.

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