Row hard, not fast

100 Pulls for Distance

*Strokes per minute cannot fall below 20

Big splash from the Swim Wod'ers

62 thoughts on “Row hard, not fast”

  1. WU x2

    Daily Squat to 145#

    Strength: Push Press
    5x 50-55-60-70-80

    WOD: 100 Pulls for Distance

    986 meters
    -25 meter penalty
    = 961

    SO stupid. I started one of my pulls too far back and instead of continuing with it, I reset at the front and my pace dropped below 20.

    This was a fun wod, I liked it. Learned a little more about rowing this morning, which is always good!

  2. WU x2

    Strength:Front Squat
    5 x 55-60-65-75-80

    WOD: 100 Pulls for Distance

    Total distance 873

    Great practice for rowing. Hand is still quite sore from my weekend kitchen mishap. Hope to try this one again sometime.

  3. Rack Jerks x1

    100 pulls – 1329m

    I underestimated this wod.

    Daily squat to 270

  4. WU x 2 Sub pullups for SDHP

    Strength: Front Squat 3’s

    100 pulls – 784

    SLOW and “Pow” Strong wins the race! Went too fast in the beginning, once I slowed down the meters increased. Tricky little WOD for me.

  5. WUx2

    Shoulder press 3x (I was suppose to do push press haha. I guess I might increase the push press weight.)

    WOD: 1207m

  6. Steph, I am not in the no-bread challenge anymore but I would still like to compare my Fran results to last time since I have changed my eating habits if it is OK with Kevin…

  7. CFWU x 2

    Strength – Front Squat x 5

    WOD – 100 Pulls for Distance
    Total: 1107

  8. WU x 2 Sub pullups for SDHP

    Strength: shoulder press x 5
    95-105-115-125-135 (4)

    100 pulls – 1039

  9. WU x 2

    Strength: Front Squat x 5


    WOD: 937m -25m penalty. Need to work on my technique!

  10. Mobility
    WU x 2 (sub SDHPs for pullups)
    Strength: Shoulder press (x5)
    Daily squat: 145-165-190-210

    Row – 100 pulls for distance

    Eye opener, for sure. Not generating near enough power with my legs. Lots to work on πŸ˜‰

    Cashout – double unders x 2 minutes (PR = 20)

  11. wu x 2
    Back Squats 1’s
    110-115-120-125-130-135 PR

    Thrusters #55
    Pullups yellow

    Time 6:20

    @ the beginning of the challenge my time was 9:20, PR of 2:40sec… YEAH LOL Can this day get any better??? πŸ™‚

    Thanks Marc for coaching w all the tips. Gabrielle you came in at the right time; thanks again for the advice on the thrusters, your always a GREAT help πŸ™‚

  12. MOB
    WU X 2 (SDHP for Pull ups)

    Front Squat 1’s
    195-115-135-150-160 PR

    Row – 100 pulls for distance

    What fun!! (Makes up for Fran later in the week!)

  13. wu x 2, 1 set of sdhp (need to read the board) for pull ups

    OHS @ 5: 25, 30, 35, 40 (fail), 40 (no fail) – pr!

    Fran @ 55: 9:06, almost a minute shorter than last time, and I did strength beforehand today. Diet must make a difference!

  14. Wu x 2
    Back squat: (3s)

    75lbs, med purple band
    Time: 5:23
    Quite happy with this. It’s a PR by 1 min 50 seconds. First and only other Fran was done Oct 21 for no bread challenge with a 7:13 time.
    Also I am officially stopping the no bread after tomorrow, but I learned some great things that I am sure to continue, even without a no bread challenge. Thanks Kevin for putting this together because I have felt great the past seven weeks.

  15. – Lacrosse ball (glutes); 2x30s each side, (back); 2x30s each side
    – Figure 4 wall stretch; 2x30s each side
    – Hip + Back extensions; 3×10, 2×10(10#)
    – Box Jumps; up to 42.5″ (Good job on those Evan!)
    – Practice Double Unders; consistantly getting 4+, 10 at most
    – Warm-Upx2 (SDHP instead of Chest-to-Bar Pull-ups)
    – Practice Double Unders (again, instead of strenght); consistently 3-4m… Consecutive singles, one set; 83

    WOD; 100 rowing strokes for distance, min pace 20 spm (25m penalty)
    = 1112m (was staying at 24-25 spm, especially near the end…)

    So yeah, did a bunch of stuff while waiting for 6h30… wasn’t felling quite comfortable with attempting a Push Jerk 1RM just yet, so tried DUs again.

  16. WU X 2 (SDHP for Pull ups)

    Push Press x 1

    This ends my series of 1s (for some reason I had skipped push presses last week) with another PR (got a PR on every single one of them). I think the diet has a lot to do with that.
    πŸ™‚ πŸ™‚ πŸ™‚

    Row – 100 pulls for distance
    I could not see the distance as I was rowing. When Kevin showed it to me I could not believe it! If my feet weren’t in the straps, I think I would have had an happy dance!!!
    πŸ™‚ πŸ™‚ πŸ™‚

    Doing Fran on Friday. Lets see what happens!

    1. The diet is part of it, but you’re hard work and perseverance is the biggest part of it I think! Believe in yourself Nath!! You’re awesome πŸ™‚ πŸ™‚ πŸ™‚ πŸ˜‰

  17. WU x 2
    Strength Front squats x 3

    WOD 100 rower pull for distance : 880 m

    Not sure how I feel about this one? I don’t understand how to try to get a longer distance, to me it felt too easy.

  18. WUx2
    Practice Double Unders
    Push press x 1
    WOD: Row for distance
    Score: 1179

  19. Mobility
    WU X 2 (SDHP for Pull ups)
    Strength – Push jerk x 1

    Row – 100 pulls for distance
    Score – 1093

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