Row More, Run More, Skip More

28
May

Row More, Run More, Skip More

Amanda is hosting a 2-hour running clinic on June 4th at 7pm. For details and registration, click HERE.

EMOM for 8 min:
Min 1 – 10 SLOW Russian Twists
Min 2 – 8 Ring Rows with 3 sec pause

For time:
Row 1k
Run 1 mile
200 Double Unders (or 400 singles)

*20 min cap

Compare to Oct.15/18

32 Responses

  1. Cheryl

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists (15# KB)
    Min 2 – 8 Ring Rows with 3 sec pause

    For time:
    Row 1k
    Run 1 mile
    400 single skips
    *20 min cap

    19:55

    15Oct2018
    16:36 – scaled to 500m row, 800m run, 200 single skips

    Thank you Shane! Beautiful morning for a run.

  2. Mark

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists – 25#
    Min 2 – 8 Ring Rows with 3 sec pause

    For time – 20 min cap
    Row 1k
    Run 1 mile
    200 Double Unders (or 400 singles) – Singles

    TIME: 20 min…got 200 Singles

  3. EMOM for 8 Min
    Min 1 – 10 slow Russian twists 10# (kept 1 foot down at a time because abs)
    Min 2 – 8 ring rows with 3 sec pause

    For time:
    Row 1km (4:17)
    Ruck 1km @ 30# (meant to do 800m but missed the turnaround…lol) (13:58)
    50 KBS 20#

    15:53

  4. Jeff Leger

    For time:
    Row 1k – 3:40

    Run 1 mile – 13:20 **ankle felt ok but started to give me trouble half way through the run.

    200 Double Unders – 18:49 RX

    Very happy with this time. Double were hard after the run. Could not catch my breath

    Nice job 6am

    Thanks Shane

  5. Kevin

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists (25#)
    Min 2 – 8 Ring Rows with 3 sec pause
    *minimum 30 seconds each

    WOD Rx’d
    13:58

    Row – 3:31
    Run – around 7 minutes
    Skips – Tried for sets of 50. Missed once on first two sets.

    Thanks Kelly!

    1. Jo

      Can I borrow your legs for a day just to see what it’s like to run faster than a turtles pace? And maybe reach things on the top shelf haha

  6. Rob C

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists
    Min 2 – 8 Ring Rows with 3 sec pause

    For time:
    Row 1k
    Run 1 mile
    200 Double Unders (did 400 singles)

    19:00

  7. Gabriel

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists (25# KB)
    Min 2 – 8 Ring Rows with 3 sec pause

    WOD as RX’d

    Time–> 16:16 PR of 24 seconds

    Thanks Shane!

  8. Mike Moody

    WOD
    Row – 3:48 ish
    Run – back at 14:27 so around 10 minutes because I walked from rower to door
    Double unders – 101 at time cap. Strung together 27 at one point and that’s as good as it got

    After class did 34 DUs then 15 then 20 but with breaks

    These take everything I have

  9. Allyson

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists (used 10# plate)
    Min 2 – 8 Ring Rows with 3 sec pause

    For time:
    Row 1k
    Run 1 mile – first time running in awhile, heel felt okay
    200 Double Unders (or 400 singles) – Did singles, heel was starting to bother me here but better than it was

    *20 min cap

    17:29

  10. Kelly B

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists @ 15#
    Min 2 – 8 Ring Rows with 3 sec pause

    For time:
    Row 1k
    Run 1 mile
    200 Double Unders

    *20 min cap

    Time: 19:18 RX (it all felt slow and DU’s were a disaster but got it done!)

    Thanks Kevin!

  11. Fred

    For time:
    Row 1k
    Run 1 mile
    200 Double Unders (or 400 singles) – 400 SU
    *20 min cap

    Time: 17:09 or 17:49… can’t remember.

  12. Blake

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists (25#)
    Min 2 – 8 Ring Rows with 3 sec pause
    *minimum 30 seconds each

    WOD Rx’d
    19.26

    Skipping just fell apart. Everything else felt ok, but couldn’t string together much of anything for DUs.
    Next time.

  13. Shane Hayes

    Wu and mobility

    Emom
    10 Slow Russian twists 35#kb
    8 ring rows 3 sec pause at the top

    Wod rx’d 15:37
    Row was 3:40
    Run was about 9,need to get this better
    Du’s around 2:30 50/50/30/30/24/16

  14. Craig Hatto

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists – 15#
    Min 2 – 8 Ring Rows with 3 sec pause

    For time – 20 min cap
    Row 1k
    Run 1 mile
    200 Double Unders (or 400 singles) – Singles

    TIME: 20 min…got 275 Singles

    Glad to be back at it.

  15. Mel G

    WOD
    Rx – 16:32

    Sorry for swearing out loud 4pm’ers…I really liked this one, even if it didn’t sound like it! 🙂

  16. Matt R

    Russian twists @50

    Wod RX + 20# vest (caneast prep)
    15:06
    Row-3:30
    Run ~7:50
    Dubs- must stop every 25. Tripped twice before he 25.

  17. Jackie

    EMOM 8 Min
    Min 1 – 10 Slow Russian Twists (2ct.) @ 15#
    Min 2 – 8 Ring Rows, 3 sec pause

    WOD
    Row 1K – 4:42
    Run 1 Mile – 14:26
    400 Singles – 17:58

    I don’t think I’ve done this one before. Imagine!! I liked it a lot and it was a great morning for running. Thanks Shane.

  18. Marcel

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists – 25#
    Min 2 – 8 Ring Rows with 3 sec pause

    For time – 20 min cap
    Row 1k – did 40 cals on bike
    Run 1 mile — rowed 1 k (should have done 2 k)
    200 Double Under — did 50 KBS @ 53#

    TIME: 13:14

  19. Tried to get this one in at work!

    1000m row 4:20
    1 mile on treadmill (9:something)
    200 DU – 84-16-47-28-25 (3:something)

    16:28
    (1 min slower than normal version)

    Wasn’t sure what to expect trying this at the station and using a treadmill, wasn’t sure what my pace should be and my treadmill mile was much slower than my normal outdoor mile…. it was actually about the same as my second mile of Murph yesterday 😂…had speed at 6.5 then 7.5.
    Also used random rope from here and had to move from gym out to the bay floor to skip but that wasn’t too bad.
    *Bonus: completed wod with no calls.

    Oct 15/18 –
    15:34 Rx

  20. GillesGautreau

    mob wux1
    EMOM for 8 min
    min 1 10 slow russian twist 15#
    min 2 ring row 3 sec pause
    row 1 K ( 40 cal bike )
    run 1 mile ( 2 K row )
    200 DU ( 400 single )
    18:11

  21. Aubrey

    EMOM 8 Min
    Min 1 – 10 Slow Russian Twists (2ct.) @ 25#
    Min 2 – 8 Ring Rows, 3 sec pause

    WOD
    Row 1K – 4:10
    Run 1 Mile – 14:50
    400 Singles – 17:51

    1:38PR
    Thanks Shane!

  22. Melanie

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists(25#)
    Min 2 – 8 Ring Rows with 3 sec pause

    For time:
    Row 1k (4:3ish)
    Run 1 mile (9?)
    200 Double Unders (50-50- 40- 40- 30)
    16:37 Rx
    Oct . 15/2018 – 17:42
    Pretty sweet 1:05 PR!

    Then I hit up 7pm OG with Miss Janet and Miss Laura..
    24 min amrap
    1 min plank
    20 walking ruck lunges
    20 shoulder to shoulder presses
    400m ruck shuffle
    Although I lost count and didn’t believe them, we did 4 rounds.. I finished an extra minute plank while they realized what I was headed for 5!
    Math 🤷‍♀️
    30#

    Props to Chantal, Roxanne, Manda, and Krssie who did this weeks Ruck club homework tonight..

  23. Mario Richard

    Snatch practice in Open gym

    Wod RX with 20# vest

    16:31

    Last year was 16:08 without the vest. I’ll take it!

  24. Kristen

    EMOM for 8 min:
    Min 1 – 10 SLOW Russian Twists – 15#
    Min 2 – 8 Ring Rows with 3 sec pause

    For time – 20 min cap
    Row 1k
    Run 1 mile
    400 Singles

    Time: Finished 125 singles at time cap

  25. Heidi

    1 km row (bit under 5:00)
    1 mile run (15:37……SLOW)
    200 DU’s….I only finished 171 at time cap. Not my day 🙁

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