Row 4k (5k advanced)
While waiting for a rower, work on strongman skills:
- Yoke carries
- Stone/Keg to shoulder
- Reverse Hyper
WOD Notes: Due to rower quantities, we will forgo a warm up for the first group of rowers. If you plan to row early, please show up 10 minutes prior to the start of class to get yourselves ready. We will only be taking the 14 athletes that sign up for each class (no waitlist spots today).
To read more on the benefits and origins of the reverse hyper, check out this brief article by Louie Simmons.
This Post Has 20 Comments
did anyone take a salt and pepper Rogue zip up hoodie from the gym? left it there sunday by the desk
Not be the guy that doesn’t understand, but I have no idea what this means.
What dont you understand the salt and pepper hoodie or rowing 5000 meters?
Ok, this sounds awful? Right!
Yep this is gonna suck. See you at 5.
Of course…looking forward to it!
A workout I love that other people dread? I’m not sure that’s ever happened before.
6:15
Nick V 19:36 (5)
Mohyeed 20:40 (5)
Jenn 19:27 (4)
Maggie 19:05 (4)
Eric 19:23 (4)
Tana 23:39 (5)
9:30
Katie N 18:25 (4)
Tanner 20:59 (5)
MB 25:00 (5)
Katie L 21:35 (5)
Moira 27:51 (5)
Chris 25:02 (5)
Julie 25:14 (5)
Patrick 21:05 (5)
ICA Ladies-
Some of us are heading out on Saturday night. All are welcome.
We are meeting at Iron Hill at 6:30 then going to Zwahlen’s afterwards for dessert (around 8ish).
We are making a reservation at Iron Hill, so let me know if your interested.
Count me in. Love hanging with my ladies.
Pugh – if you show up, you better wear a dress. 🙂
Do you think I do all those squats to wear pants???
This should give Rick enough time to transform a pair of those Chubbies shorts into a micro mini.
No dress for me this weekend….
Erin you are awesome!
4:00
Danielle 25:30 (5)
Sarge 23:25 (5)
Alicia 20:53 (4)
Dave 18:51 (5)
Paul 21:19 (5)
Chuck 21:21 (5)
5:00
Ron 17:52 (4)
Tina 19:35 (4)
Peggy 21:22 (4)
Rick 20:47 (5)
Bryan 19:58 (5)
Bob 21:07 (5)
Steve 20:41 (5)
Daria 22:04 (4)
6:00 (all 5k)
Merry Mel 23:32
Dancing Dani 23:38
Terrific Tav 19:44
Marvelous Mark 18:13 (wow!)
Pumped Up Pugh 🙂
7:00 (all 5k)
Jammin James 20:31
Lucky Laurie 24:45
Superior Sarah 22:24
Killer Kim 24:29
I bow down, Mark. Nice work. That’s incredible.
He killed it. It helps that he is 7 feet tall as well.
Funny how “I wish I was little bit taller, I wish I was a baller…” came on the radio as he was pulling 300 meters in his 2nd pull.
Also, the 9:30 is listed twice and the 4:00Pm is missing.
Dave
Chuck
Paul
Alicia
Danielle
Sarge
Fixed… Thanks!