Rowlin

Thursday May 31 2018


The most splendid achievement of all is the constant striving to surpass yourself and to be worthy of your own approval. 
Denis Waitley

1.) Rowlin 😐
22 minute AMRAP
500m Row
20/16 cal Assault Bike
2.) 3 Back Squat @ approx 85% every 3 minutes for 4 rounds
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*4.) Every 2 minutes for 5 rounds complete complex adding load each round
2 Power Clean
6 Alternating Front Rack Lunge
1 Split Jerk
*5.) With a partner:
With 2/1.5 pood Kettlebell & 3' Buddy efr Rope
800m Run with KB & Rope
800m Run with Rope
800m Run 
note: last run is individual but the last person across the line is the time so get on your partners heels and help them move a little faster:) The kettlebell will be held by the rope and there is no rest between the runs
6.) 5 rounds
20 Banded Twists (10R/10L)
20 Hollow Rocks 
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Megan Vogel48d

Can we have an emoji tutorial tomorrow? ;)

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Justin Peterson48d

The 😐 means it would make a good rest day.

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Sylvia Christensen 48d

So it’s like active recovery? 🙃

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Timm Uhlmann48d

More like, can't stop won't stop ¯\_(ツ)_/¯

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1 cal shy of 5 rounds
Bs at 135#
230 BS, pull up EC
BS 355#
4+300 Meters Row
#275 BS Xover work
4 + 500m row + 1 cal bike
155# BS
5 + 17 Cals
Started on AB | BS 245#
4 + 425m (started on bike)
205-225# BS
5+20cal+105m; 255#
Mobility/rollout E2Mx5 +10#/rnd 2 power clean 6 alt front rack lunge 1 split jerk
5+asb cals + 350 m
BS up to 205# (progress)!
4 rds 500m row 19.4 cals( so damn close)
175# BS
6 full rounds
Barbell.. late day again so no other EC 😭😭
💦lapped by Vogel💦
185# BS
4+285 m row
155#(1), 165# (3) BS
4 + 235 meters (started on bike)
135# BS
5 rnds + 20 cals on ass bike. Started on bike.
245# for BS ALso did SPUC, some ab work and bench presses
5.4 rounds, 135 BS
4 rounds +500m. 185 bs
4 rds and 500m
275# BS
5+2 Cal Bike
360lb Squats. Combined last two sets for 360x6.
5 + 15 cal
285 BS
4 + 4cal on bike
105# bs
5+500m started on row
185# back squat; #4 95/105/115/125/135 failed my last jerk, SPUC done
4 + 11 cals
BS 225#, SPUC, bent over rows/hips to rings, barbell complex up to 145#, barbell
Run 400m instead of row + shoulder rehab
5 + 500m & 1 cal (started on rower)
195# BS, some EC with Tom. #4 - 70-115#, #3 down the ladder black band, #6
6 rds + 4 cals
#225
265# B's not 85% sunburnt ouch!
5 + 57 meters (started on rower)
345# BS (not 85%)
6 rounds + 300 meters
4x3 HBBS @ 315# / "Dog Tags" from Tuesday complete in 19:09 with 185# snatches / 30-20-10 of 155# bench press and 95# power cleans fro yesterday complete in 11:30
Started on the Rower 180# BS
6 rds + 100m plus burpee cool down 🤗
5+ 2 cal ass, 195# BS
Started with row. 2 PC + 6 FR lunges + 1 jerk 115-155#. 3 rounds of: ded (25 GHDS, 1:30 plank, 30 hollow rocks, 20m HS walk)
4 R + 488 m 🤢
SO close! BS: #115. Lots of MOBility.
5 rounds + 350m. 185 BS
30/20/10 135# bench press and 95# hang power cleans w/ Brett. 6 mi rollerblade (to gym and back)
6 rds + 259m
315#