Here’s your out-of-class WOD for the week beginning Sunday, September 1 …
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
This is a fairly time-intensive WOD (35-to-50 minute range).
And, if you go hard (always!), also brutal.
Thus, you can count this as BOTH one of your three weekly WODs AND your extra piece for the week. That’s right—a total of 7 points.
Better go and do it while I’m feeling generous, before I change my mind.
Personally, I really like the idea of mixing up—even doing all four exercises in some combination. A broken quadrathlon, if you will.
10 I did this!
2 rows, 8 runs. 2:08, 2:11 for the rows. Between 1:30 – 1:40 for each run. I was going to swim, but the pool had just been cleaned! This was tough!!
I did 7 rows and 3 runs. Rows varied between 2:25 and 2:40. Running was around the 3 minute mark.
Complete with running commentary. 🙂
1: row, 2:47
2: run, 2:45
3: row, 2:47
4: run, 2:44
5: row, 2:53 (hit wall right about here)
6: run, 2:44
7: row, 2:56
8: run, 2:30 (proof that soundtrack is everything)
9: row, 2:37 (almost had to apologise to Custodial crew)
10: run, 2:18 (out of curiosity, do you get extra points for decorating gym with contents of stomach? not that I did, just wondering)
3 rows, 3 runs, 4 swimming
1) Row – 2:04
2) Row – 2:02
3) Row – 2:04
4) Run – 1:48
5) Run – 1:48
6) Run – 1:42
7) Swim – 3:00
8) Swim – 2:42
9) Swim – 2:44
10) Swim – 2:17
1) Row – 2:01
2) Row – 2:04
3) Row – 2:01
4) Bike – 2:23
5) Bike – 2:30
6) Bike – 2:38
7) Swim – 2:10
8) Swim – 2:17
9) Swim – 2:36
10) Swim – 2:14
1) Run – 1:11
2) Run – 1:15
3) Row – 1:39.8 (this completely wiped me out)
4) Row – 1:49.8
5) Row – 1:56.9
6) Run – 1:41
7) Swim – 2:10 (this also completely pummeled me)
8) Swim – 2:30 (this chewed me up and spat me out. Who came up with this ridiculous workout?)
9) Run – 1:39
10) Run – 1:29
17:22 + 18 min rest = 35:22 total
I did 10 rows.
Times:
1) 1:49
2) 1:50
3) 1:51
4) 1:54
5) 1:56
6) 1:55
7) 1:58
8) 1:56
9) 1:54
10) 1:52
Towards the end, James Brandon was there encouraging me on.
By the way, these really make you feel sick to your stomach after about 6 of them…
8 Runs, 2 Swims.
HAD A BLAST!
10 rows- 1:48, 2:00, 1:56, 1:51, 2:00, 1:58, 2:01, 1:58, 2:03, 2:02
Row- 2:30
Row- 2:40
Run- 2:28
Row- 2:44
Run- 3:24
Row- 2:42
Row- 2:44
Run- 3:49
Row- 3:01
Run- 3:48
did 5 rows – time varied between 1:48 and 1:51
5 runs – time between 1:21 and 1:35