Rowing Update

11
Jan

Rowing Update

Throughout the rest of the month, there will be some added challenges thrown into Row-uary. The first one runs from Tuesday to Thursday of this week.

Challenge #1 – You may only row with a damper setting of 10. Anyone caught rowing with anything less will be given 20 burpees on the spot. Actually, that’s the penalty for all infractions going forward (some people already received some for key card tampering).

Overhead Squats x3
4 sets @ 75%

12.1
AMRAP 7 min
Burpees to 6” target

Compare to Feb.25/12

IMG_7792

31 Responses

  1. OHS x3 @80#
    Thanks for sharing the bar Heidi!

    12.1
    Score: 87
    Thanks for counting Katelyn!
    Had 3 seconds left so should have dropped for another but it seemed like that would be the end of me lol push more next time

    Tip for those who want it: don’t stop and stay consistent.

  2. Mobility
    WU x 1 + 300m row
    Group Mobility

    Overhead Squats x3 (thanks for sharing the bar Katelyn and Chantal)
    4 sets @ 75%
    35-45-55, then 4 [email protected] 65# (need to retest 1RM)

    WOD: 12.1
    AMRAP 7 min
    Burpees to 6” target
    Reps: 81 (should have pushed more)

    Great job everyone! Thanks Kevin 🙂

  3. OHS x 3
    35-45 as warmup, then 4 sets at 55! Yay! Last month my wrist only allowed me to put 35 overhwead. Happyyyy 🙂

    WOD
    12.1
    AMRAP 7 mins
    Burpees with 6 inch target

    Total: 61. 6 Reps PR from actual 12.1.

  4. Mobility
    WU x 1
    Group Mobility

    Overhead Squats x3
    4 sets @ 75%
    95×5 – 120-120-120-120-(135 – this should be my 75% as 120 felt light.)

    WOD: 12.1
    AMRAP 7 min
    Burpees to 6” target
    Reps: 102
    PR of 16 reps

    Great work 6am folks!

  5. OHS @ 100#

    WOD: 102 reps

    18 more reps than last time. Happy with that, really just need to keep consistent for the 7 minutes. Thanks for counting my reps Amanda and thanks for the class Blake!

  6. Heather S

    WU + extra rowing for team 2

    OHS with Pam
    45-55-65 then 4 sets @ 75
    These felt so good it was ridiculous!! (Thanks again Kevin. I’ll gladly lift more in wods and strength if those numbers keep going up!)

    WOD 12.1
    74 reps

    Not a PR. I had transition trouble lining up to reach for the ring especially in the first half. But I actually said yesterday that I needed more time with OHS and needed to get back at those burpees so there you go! Careful what you wish for people 🙂

  7. MOB + WU + 350 M row
    Group MOB

    OHS with Victoria
    15, 20, 25, 30, 30, 30 x 3 (shoulder continues to be an issue)

    12.1 Games WOD
    7 Min AMRAP Burpees to a target 6″ above your reach
    60 burpees

  8. Steph H

    Mob
    WU x1
    300m row

    Group Mob

    OHS x3
    WU @35# & 45#
    4 sets @ 70#

    WOD
    Open 12.1 AMRAP 7 Mins
    – Burpees (to 6″ target)
    Total reps: 62

  9. Amy Hogan

    Mobility
    WU x 1 + 300m row
    Group Mobility

    Overhead Squats x3
    4 sets @ 85#

    WOD: 12.1
    AMRAP 7 min
    Burpees to 6” target
    Reps: 87

  10. Gilles

    mob wux1
    group mob
    strength OHSx3
    45×5 wu
    65×3 65×3 65×3 65×3
    WOD open 12.1
    AMRAP in 7 min
    84 rep
    last time 75 rep
    PR 9 rep

  11. Heidi

    OHS x 3: 90-90-90-90

    7 min Burpee AMRAP @ 6′ Target = 81 reps.

    Compare to 12.1 Open of 81 reps…..I hadn’t compared my results from 2012 before doing the WOD this morning, so something to be said for consistency, I guess. I’ll take it.

  12. Baukje

    WU + 500m row (Go team 6!)

    OHS x 3
    WU 35# bar
    4 sets – 75% @ 50#

    12.1
    AMRAP 7 min
    Burpees to 6” target

    total: 84
    (Was nice to workout and compete with you Krissie!!! You sure kept me from slowing down!)

  13. Frankie

    50 no show burpees. first no show, I blame it on parenthood 🙂
    group mob
    OHS x 3 @ 125#

    12.1
    AMRAP 7 min
    Burpees to 6” target

    total: 80
    first time doing this WOD. I was sick and missed this WOD.

  14. Stacey Simpson

    Overhead Squats x3
    4 sets @ 75%

    25# – 30# – 35# – 40# – 40# – 40#

    Last time I did overhead squats, it was for 5 reps and I only did 15# and 20#. Thanks for the pointers on my armpits Marcel 😉 It made a huge difference.

    12.1
    AMRAP 7 min
    Burpees to 6” target

    63 reps.
    The goal I had in my head was 60 reps, so super happy with this. I’m consistently slow at burpees, but I guess it keeps me from getting to winded.

  15. Shane H

    Overhead Squats x3
    4 sets @ 75%
    95/135/155/185/185/185 felt not too bad tonight!! 
    12.1
    AMRAP 7 min
    Burpees to 6 target with a 20# vest 
    Wod of shame… 

    79 reps! 
    Thanks for counting Remi! 

    Score: 79

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