20:55 RX

M/41/5’9”/195#

20:58

M/33/5'7"/219lbs

~(28:00)
Row 1000m (<4:30)
0.25Miles (2:30)
Row 750m
0.25Miles (2:30)
Row 500m (<2:15)
0.25Miles (2:30)
Row 250m (or 500m????)
0.25Miles (2:25)

Did this one after some Murph prep and some core HIIT style core work. Was quite gassed after done, but my lactate recovery is excellent. Have ran too much this week, so I just pulled the throttle back a little with a 10minmile pace instead of the prescription 9minmile pace.  Also was sore in my legs and lats. Was pouring sweat in my warmup mile. Think I ran 8 miles this week when I have recently struggled to hit 4 or 5 miles  a week. 

30:58. 🤕

Rx
17:53

RX’d
19:21

M/38/6’/175#

19:14 Rx

Deo gratias

Sub to row/2x echo🚲 due to 🌧️. 17:27

14:30 scaled for beginners : )

Rx’d, runs on the Trueform 
19:57

RX'd
18:16
First row under 4:00
All runs under 2:00

17:53

18:24 Rx


GWU: Running Drills&WU/Rowing Drills&WU

23:50 Hoping for a better time, had rower issues.

19:57 Rx

My Training on Tuesday, February 29 at night.
For time:
1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run
I completed the WOD in 20:50 minutes.
https://youtu.be/kyvQaqhWIXI

M/ 54 yo/ 5'9"/ 154 lbs

22:09 Rx'ed
accidentally rowed 330 m the last round because I wasn't paying attention to the monitor

As rx’d, 19:53.

Surprisingly difficult to finish under 20 minutes.  Runs should be about 2 min each, and rows 4/3/2/1, but with the transition on/off the rower, the time spent walking through the back yard to the gate, I was burning a good 30 seconds each round.  Rows were ~1:52 pace or so for the 1k and 750, then 1:50 for the 500 and sub-1:50 for the 250.

50m/5'10"/185

19:46Rx

25:04 scaled
row as prescribed 
run a chilly ~300m 

18:50 rx’d 

M/37/94kg
Local gym has 250m loop so modified to row as requested but 500m run instead of 400m.

23:27

48 year male 
22:31
Went slow zone 2 pace 

28M/6’5/204

5 damper rower
Subbed 400 m run for 0.7 mile rogue bike

19:52

RX, outdoor run, 19:00 flat, incl some transition distance 

M/55/210
For time: 24:21
1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run

Modified beginner:
800 meter row
200 meter row
600 meter row
200 meter row
400 meter row
200 meter row
200 meter row
200 meter row
15min-2sec

18.29mins - subbed run for 1km echo bike and also subbed running out the door for laboriously clambering to the next station - rows were RX though at approx 1:55 pace. - that was a fun!

18:28 Rx

For time: 29:45
5min of row
400 meter run (guessed / approx.)
4min of row
400 meter run
3min of row
400 meter run
2min of row
400 meter run

Had to improvise today, hit the intended stimulus 

M 53/195/6’
19:50.

22:00 min RX 

M/45 215
22:33 RX

26:02

21:30 RX.

23:41 Subbed rows for Sumo Deadlift High Pulls. 1 rep per 100m row. 

RX’d Running is my nemesis. Only way to fix that is do it so I pushed through the RX spec. Rowing consistency around 250m/min
TT: 26:21

Rx
16:21
RW200 Rower & Treadmill at 1%
My legs are still trashed from front squats
M/30s/228lbs

Time: 24:20

I wrongly calculated the amount of rows, so I did 1000, 800, 600, 400, 200 meters instead of the assigned amount. Definitely not making that mistake again for I am exhausted

16:31 RX 

1000m row 3:57
run 2:35
750 row 3:42
run 2:21
500 row 2:25
run 2:41
250 row 1:19
run 2:17
T.T 21:22 

No rower, sub'd kettlebell swings (50-40-30-20) @ 55lbs. 18:27

22:30

RXD
18:38 
rowed on concept 2
Ran outside elevation change track

19M/168lbs/5’10”

RXD
18:30

Rowed on Connect 2 rower at gym and ran on the indoor track here at the college.

My favorite workout thus far, maybe cause I love running.

20:00 rxd

27M
19:54
Ran on treadmill so took a couple seconds longer than I would have liked to get up to speed. It was a fun one!

M62 5’10”220 21.45

M/35/6’2”/210#

18:27

1:00

Rx’d:  19:22

RX: 18;22 m

24:15 Rx sub bike (30cal instead of 400m run)

19:06 Ran 1 400m then Echo 27 cal the rest kept row in between 1:50-1:55

It was the first time running in weeks. I didn’t want to push it any further than that. 

RX 19:27

17:45

20:58

Rx
19:54

Slower than I thought I would be, had to be the transition distance between the rower and run start/stop point.  Rows were not a sprint but not a cruise either: 3:37, 2:42, 1:48, :53 (C2, drag 5).  Runs were all sub-2:00 - couldn't seem to hit that 5th gear today.

22:29.44 Rx

RX 21:29

RX

21:22

Rx sub bike 
23:56

RX - 22:06


Rowing Times:
1000 Mtr - 03:52
750 Mtr - 03:01
500 Mtr - 01:59
250 Mtr - 00:55

400 Mtr Runs

1 - 01:58
2 - 02:09
3 - 01:57
4 - 01:59

26:47
Definitely could have done the 400s harder ...

Rx   17:19


Row Avg/500m
1:57.4
1:55.3
1:53.2
1:47.8

18:43
too much time in the transitions 

21:16 as Rx’d. Runs were hard for me (fat and out of shape). Walked about 15m of every 100m. 

Rows on C2 were 4:25, 3:26, 2:09 and 1:02. 

RX: 20:04
each run under 2:00. Last one 1:45
rows:
1: 4:28
2: 3:30
3: 2:15
4: 1:06

Beginner 12’

M/49/6'2"/185#

Rx'd 
18:43

Row times...
3:50
2:55
1:57
:58
Run times were between 2:10-2:20

M/61/6’2”/188
rx
Run was up 3 flights of stairs + 300m indoor track+ down 3 flights

First 3 rows at ~ 2 min pace, last one at 1:53

22:53

22:07
Disappointing: rows were good (avg 2:02.5/500m), runs were slow (not timed, 2:15~ish?), transitions (inside / outside) were the big time suck.

22:50

Stationary bike 1.25 miles / 1 mile / .75 miles / .5 miles
Treadmill

21:25

Beginner 13:45

M66 6-0 167
21:42 including transitions

M- 52 / 5'7 / 210 
Intermediate athlete
23:22

Beginner option: 14:10

m/48
subbed run for ski erg due to hip issue 
1000m row
500m ski
750m row
500m ski
500m row 
500m ski
250m row 
500m ski
19:37

18:13 and a new 400 PR

M 40-44 Air runner
Rx 21:01

Total time
21:39
Run time
9:58


Row time
4:10
3:38
2:27
1:16

18:02

row times:
3:44
2:47
2:00
0:53

M/32/5'11"/167
RX 16:49

25'31"

Row time:
4'27"
3'24"
2'18"
1'07"

Rows as rx
runs=sub 2:15 air bike
24:02
m/54/175
I was able to keep the rpm's on the bike consistent.

Rxd. At the Y.  Used assault runner. 

19:04. 

tried like hell to keep it under 19mins but the runs were slower than I would have expected. Rows were 1:50-1:57 pace, drag 7. 

19:32 RX
Air Runner 

19:32 RX
Air Runner 

M/50-54 👨🏻‍🦳
4:27 1000m row
2:41 400 m run
3:01 750 m row
2:28 400 m run
2:28 500 m row
2:21 400 m run
1:29 250 m row
2:26 400 m run
TT -> 21:21
Time of run includes walking transitions 

Globo wod: subs are 60/45/30/15 calories assault or echo bike for rows and 27 calories assault/echo bike for the run. An Aerodyne recumbent bike can also be subbed.  If you are using a conventional treadmill use a slight incline.  If machine availability is a problem (such as only having one rower in your globo) row 2500m then run 1 mile.   Hotel gym/ I'm in the middle of nowhere sub for time 800/600/400/200m run, 25 burpees after each run.