With a partner complete for time and distance:
- 6x800m run
- Max distance row
WOD Notes: Each person will complete 3 x 800m runs. While one partner runs, the other will row. When the runner returns the partners will switch. We will record two results: time for the team to complete 3 miles of running and total meters rowed. Those who don’t run can sub 1.5 miles on the airdyne bike or 800m on the ski erg. (Note: each run interval should be less than 5 minutes; modify distance if needed.)
Nutrition Note: Day 10 of 40. You’re 25% of the way there! Finding a quick snack on the go while keeping to as few ingredients as possible can be challenging. One of the bar options we use is from the DNX company. They have a host of meat based bars that taste pretty good and generally have between 10 and 15 grams of protein and around 10g of fat. Most of the options have very little carb. At a little under $3 per bar, they typically won’t end up as an every day option but can help you stay on track in a pinch. You can check out their site HERE if you are interested.
This Post Has 5 Comments
5:15am
Team Curran + Kelly G – 26:05 (5028m Row); 25:20 solo row 2244
Kehl + Mike D – 23:38 (2900m Row/ 4800m AB)
Steve M + Tyler – 24:37, 6058m Row (Vests)
Bill + Jesse S – 25:07, 5218m
Dan E+ Murray – 27:46, 6565
6:15am
DE + Fili – 26:46, 6260m
John W + Vince L – 26:32, 5872m
Faith + Missy – 24:06, 5069m
Karen B + Rebecca H – 28:20, 5548m
4PM
Curtis & Shawn C. 26:01/5421m
Craig (20# vest) & Caroline 28:40/ 5604m
Robbie, Shawn G., & Kyle 26:10/ 5995m / 2600ish Kyle solo
Kirsten & Linda 25:56/ 5246m (600m run/ 200m FC)
5:00
Tanya/Erin 26:30/5413
Janet/Jenn/Lanna 21:30 4.5m bike/6234m
Lou/Dan T. 😉
Tim/Jeff 😉
Jesse Sy/Katherine 22:32/473/m
Kyle/Rocco 24:57/5445m
Ricky ?/1441m
Joe/John C. 23:40/4844
Jeff/Tim 19:30 47:67 (Jeff 1×800, 2×400)
6:00
Morgan/Tobin 28:09/5800
Erik/Jay/Avery 28:55/5944
Dan R/Tiago 24:41/5875
7:00
AnneMarie/Matt 20:54/4394
Sydney/Bob K 26:29/5236
Frank/Moira 26:29/5818