6/4/14

For time:

250m Row

15 KB Swings @ 62#

25 Burpees

15 KB Swings @ 62#

250m Row

Rest exactly 12min

x3

R1: 3:46

R2: 4:22

R3: 4:39

This workout is the worst. Doesn't feel good...ever.

9/10/13 testing day 10

Tue Sep-10

"OPT" Test

3 Rounds @ 100%

250m Row

15 KB Swings @ 62

25 Burpees

15 KB Swings @ 62

250m Row

Rest exactly 12min

R1: 3:52

Avg hr 163 

R2: 4:14

Avg hr 164

R3: 4:29

Avg hr 160

Total wod (with rest) avg hr 140, max 173/min 112, cals 620

All were UB. I felt great after the first one. Was back to normal breathing after 5 min. Round 2 felt the hardest. Felt a second wind for round 3 coming off the first row. After finishing round three I burped and headed for the door...

...and I puked Paleo pancakes.

6/6/13 OPT test

Opt test

3 RFT:

250 row

15 KBS 62#

25 Burpees

15 KBS 62#

250 row

Rest 12 min between

R1: 4:03

R2: 5:15

R3: 4:39

I felt tired today. Calves and hamstrings were sore and tired before I even started. Thought I was going to pike after the.2nd round.

4/12/13 OPT test

Please make sure you are recording your test results.

Row 1000-2000m @ Z1

+

3 Rounds:

150m Row

6 KBs @ 44,53,62 by round

9 Burpees AFAP

Rest 2-3min between rounds


OPT test

3 Rounds:

250m Row

15 KBs @ 62#

25 Burpees

15 KBs @ 62#

250m Row

Rest exactly 12min

R1: 3:58
R2: 4:16
R3: 4:22
And Puke

+

10min Airdyne @ Z1