Thursday, May 22, 2014

Albert on his way to a 12,000m Row! Awesome job Albert!  
If you want to top this it needs to be by at least 1000m or under 53:00.
 
Now I've done several 30 minutes rows and when I was done I felt something like this!

So I asked Albert how he was able to accomplish such a feat. 
I mean 53:00 on a rower, WOW!!!

Albert said he was able to accomplish this feat by using only the 
"bare essentials". That's right! The "bare essentials"!!!


Awesome job Albert! And thanks for the tip!!!

I would like to post the pic of a lady knocking down 10,000m
Who's it going to be?
Arm/Leg Swings
3 rounds of:
20 DU’s or 40 SU’s
15 KB Swings
10 Wallballs

MOD (15:00 Cap)
4x400m Run, Rest 1:00
           Or
4x250m Run, Rest 1:00

WOD
Conditioning
7 RFT
5 Power Cleans 135/93#
15 Wallballs 20/14#
25 DU’s
Rx+ = Use one, two or all; 155/103#, Unbroken Wallballs, 50 DU’s

Extra work
Strength
--Back Squat 6 sets of 5@75%
Weightlifting
3-3-3-3-3-3-3 (start light and increase with each set)
Snatch Balance  (heaving)


Day 22

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