Rowing technique review
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Compare to Mar.3/16
OG
100 Double Unders
80 Squats
60 Situp
40 Wall Balls
20 C2B Pullups
10 Clapping Pushups
8:10
NFT
4 rounds
20 Deadlifts (135#)
10 Pistols
50m Bear Crawl
1000m Row
12 Power Snatches (95#)
750m Row
9 PS
500m Row
6 PS
250m Row
3 PS
14:38
The bar bounced and bit my finger in the first round. Pretty sure it’s sprained. Lovely.
Fun morning with Jo!
Row = 6
Squat = 12
Ring Row = 10
Push ups = 5
Sit up = 8
Total = 40
I have not done this workout since that fateful morning when I met Pukie back in Feb 2012 (6th WOD) and scored 23 reps and it feels just as gross today as it did then but no visit from Pukie today so PR’s all around!
Thanks Mario!
WOD @ 205#
Air Squats 50-40-30-20-10
C&Jerk 5-4-3-2-1
= 14:58
Thought the cap was 15 mins, if I had gauged it for 12 mins I would’ve gone lighter. This was a battle,
Row- 5
Squat- 10
Ring rows- 8
Pushups- 7
Situps- 5
Score 35
This wod was brutal. Almost has to sign pukie
Row = 4/5/3/3/3/3/3/3
Squat = 12 (for all 8 rounds)
Ring Row = 10/10/7/7/7/7/7/7
Push ups = 7/7/5/4/4/4/4/4
Sit up = 8 (for all 8 rounds)
Total = 34
Row- 5
Squat- 10
Ring rows- 10
Push ups- 5
Sit-ups- 8
Score 38
OG
MOB + 10 Pull Ups
Shoulder Mobility
Row = 3,3,3,3,3,4,4,4
Squat = 14,15,15,14(and for the remaining 4) (PR of 4 Squats for least
Ring Row = 12,12,10,9,8,8,7,7
Push ups = 9,9,6,5,5,4,4,4 (PR as I did these from knees last time)
Sit up = 10,10,7 (and for the remaining 5)
Total = 35 (1 rep overall PR)