Category Archives: 500M Row

060617

7 x 500M Row w/ 2:00 Rest b/t Sets

  • 1:48
  • 1:50
  • 1:56
  • 1:59
  • 1:57
  • 1:56
  • 1:54

Knees really bothered me on this one.

051317

4 Rounds of:

  • 5 – 135# Thrusters
  • 20 Sit-ups
  • 500M Row

Time = 16:11

041017

3 Rounds of:

  • 500M Row
  • 21 KB Swings (53#)
  • 15 KTE’s
  • 9 Ring Dips (subbed 3:1 pushups due to shoulder soreness)

Time = 25:35

012516 – Quarter Pounder

4 Rounds of:

500M Row and 50 Air Squats

Time = 17:32

My knees really bothered me on the squats.

062315 -Deadlift

Deadlift

275# @ 3 x 3

4 x 500 Row intervals afterward

123111 – First Day Back

After over four months off, I made it back to TitanFit this morning.

Nail welcomed my return with a bang.

2 Rounds of:
500M Row
20 Wall Ball
15 Box Jumps (24″)
10 Pull-ups

Time = 12:51

Knees really bothered me!

010811 – MetCon

3 Rounds of:

500M Row
30 OHS (75lbs.)
21 Pull-ups

Time = 21:16

Noted some knee and breathing issues.

120410 – Partner WOD

10 Rounds, alternating, of:

500M Row
7 Thrusters (115lbs.)

Time = 25:26

First WOD in over two weeks.  Partnered with Sampson.  Felt good.

100920 – Oly Lifts & MetCon

Squat Snatch up to 155lbs.

MetCon – 3 Rounds of:  500M Row / 15 OHS (95lbs.)

Time = 10:11

100817 – Row/Run

3 Rounds of:  500M Row / 400M Run

3:20, 3:35, 3:51

100720 – Jerk & MetCon

Behind the Neck Jerk up to 215lbs.

1000M Row / 20 Box Jumps (24″) / 10 Burpees / 750M Row / 15 Box Jumps / 15 Burpees / 500M Row / 10 Box Jumps / 20 Burpees

Time = 14:54

100508 – Olympic Lifting

Snatch 115lbs. x 8 (± 75% of 1RM)

Clean and Jerk 135lbs. x 8 (± 75% of 1RM)

1000M Row / 10 Wall Ball (20lbs.) / 750M Row / 20 Wall Ball / 500M Row / 30 Wall Ball

Time = 12:37

Shoulders are tired.

100410 – MetCon

500M Row / 150 Double Unders / 50 Burpees

Time = 10:24

Burpees were very slow.