2K Row…

8:58.5

First 2k row since September 7 2020. Brutal. 

Ultimately, rowing is a total-body workout.

"Rowing activates nine muscle groups and utilizes 85 percent of the body’s musculature, which is why it is such an efficient workout. 

The rower is basically the horizontal version of the deadlift and uses similar muscles.. On the drive the main focus is on the posterior chain—the hamstrings, glutes, calves, and spinal erectors are all being used. In the pull, the quads, forearms, biceps, and lats are used as well." - Men’s Health 

“Feelin’ Loopy”...

2K Row
 into 

4 Rounds

10 Deadlifts 245

25 Wall Balls (14)

*30 minute cap*
25:43

"Just Keep Moving"...

800M Farmers Carry (53lb Kettlebells)
2K Row
800M Pinch Grip Plate Carry (25lb plates)

* NOT for time. (Someone shut off clock).

One of the hardest WOD I've ever done mentally. The last 800 meters were beyond brutal. I had no grip left at all.

2K Row & 2 Mile Airdyne...

First day using both arms (sorta). 

2k Row - 9:08.1 - 116 calories then immediately:

2 Mile Airdyne - 8:35 - 67 calories 

"Double Jerry"...

For time:
Run 1 mile
Row 2K
Run 1 mile
Row 2K
Run 1 mile
47:45 Rx

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

5x3 Overhead Squat & 2K Row...

5x3 OHS
115x3
135x3
155x3
175x3
195 (F) - tried twice. A few were close. Shoulders are still smoke from Tuesday. That was more a limiting factor than anything else. 

Cash Out: 2K Row - 8:03.9 (8.4 second PR) Very Happy after OHS!

L-Sit, Double Under Practice, 2K Recovery Row...

L-Sit: 1:08 (11 second PR!)

Double Under Practice - I got 4 consecutive. I have a LONG way to go!

2K Row - 8:54 - more a recovery than anything else. Felt good!

"Jerry"...

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For time:

Run 1 mile

Row 2K

Run 1 mile

25:20 Rx (PR of 1:43!)

(1st Mile -7:50/9:10- 2K Row/2nd Mile - 8:20)

"Jerry"...

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For time:

Run 1 mile
Row 2K 
Run 1 mile

27:03 Rx

(1st Mile -7:27/8:20 - 2K Row (8 seconds of PR/2nd Mile - 11:36 - "I emploded")

Max Height Box Jump & 2K Row...

1. Box Jump - 41.75 Inches (PR)
1-Rep Max for max Height.

2. "2K Row" - 8:12.3 (PR)
Row 2,000 meters for time.

I need to work on my rowing efficiency and get it under 8 minutes for 2K!

Back Squat & 2K Row...

1. Back Squat
3 x 3 reps across - 165#

I really worked on getting the crease of my thighs below my knees. Now I just need to increase the lbs each time!


2. 2K Row
Row 2,000 meters as fast as possible.
8:17 - That sucked!