Friday, November 17, 2017

Friday, November 17, 2017


four intervals*; rest amply between each interval:

1000m row
max unbroken toes-to-bar

750m row
max unbroken toes-to-bar

500m row
max unbroken toes-to-bar

250m row
max unbroken toes-to-bar

There is a 10-second window between the completion of the row and the first toes-to-bar.

This workout is scored by the time to completion of each rowing effort, as well as the toes-to-bar completed in each interval.

IMG_1892
Outside The Box”
four intervals; rest amply between each interval:
1000m run
max unbroken pike-up

750m run
max unbroken pike-up

500m run
max unbroken pike-up

250m run
max unbroken pike-up

This workout is scored by the time to completion of each running effort, as well as the pike-ups completed in each interval.

Post scores to comments.

1 Comment

  1. MPH | November 18, 2017 at 4:45 pm
     

    –Scores–
    Diana G.: 3:41.0/15, 2:25.1/15, 1:12.5/15, 0:28/15 (sub: 750/500/250/100)
    Chris C.: 3:55/10, 2:51.4/10, 1:52.9/5, 0:54.6/5 (sub: 5x strict TTB + max pike-up)
    Jerry I.: 3:51.4/10, 3:04.4/10, 2:02.8/10, 0:58.9/9 (sub: K2C)
    Will O.: 3:39.6/6, 2:50.9/7, 1:51.4/7, 0:53.5/8
    Tara S.: 4:20/7, 3:30/8, 2:17/7, 1:03/7
    Joya TD.: 3:28.5/15, 2:20.7/12, 1:05.8/11, 0:38.1/9 (sub: 750/500/250/150, SHKR)
    Daniel S.: 3:02.8/10, 2:04.6/11, 0:58.5/11, 0:34.1/9 (sub: 750/500/250/150, SHKR)
    Jason O.: 3:18.7/6, 2:36.5/10, 1:44.3/6, 0:47.5/4
    Joe P.: 3:29.8/4, 2:48.5/5, 1:48.5/6, 0:51.3/4
    Elise C.: 4:00.6/6, 3:00.8/6, 2:00/8, 0:53.5/9
    Simon B.: 3:26.1/3, 2:10.3/5, 1:02.3/7, 0:36.5/6 (sub: 750/500/250/150, SHKR)
    Andrew Z.: 3:31/13, 2:48/8, 1:50/7, 0:50.5/7
    Elizabeth R.: 4:11/40″, 3:14/56″, 2:01/52″, 0:58/50″ (sub: v-hold)
    Collin S.: 3:51.1/2, 3:02/3, 2:00/4, 0:56/4 (sub: TTA)
    Hari P.: 3:28.4/5, 2:50/5, 1:49.2/3, 0:50.5/4
    Christopher J.: 3:44.5/7, 2:48.2/8, 1:51.4/6, 0:49/6 (sub: TTA)
    Tommy W.: 3:52.5/10, 3:04.7/8, 1:55.5/9, 0:52.2/5 (sub: SHKR)
    Sean F.: 3:28.6/10, 2:47.8/9, 1:51.4/3, 0:49.4/5
    Miranda B.: 4:50.4/7, 3:39.4/6, 2:18.1/4, 1:06.2/4 (sub: SHKR)
    Jason G.: 3:43.9/4, 3:02.8/2, 1:58/2, 0:48.4/1 (sub: SHKR)
    Sara R.: 26/10, 23/10, 12/10, 8/10 (sub: 3/2/1/30 air bike, banded dip)
    Tyler B.: 3:36.4/4, 2:46.6/5, 1:47.65, 48.5/5
    Kevin K.: 3:41.8/7, 2:47.5/7, 1:51.4/6, 51.7/6 (sub: TTA)
    Kate H.: 4:11.8/5, 3:14.7/5, 2:07.9/5, 58/5 (sub: K2C)
    Adrienne V.: 4:08.2/5, 3:15.5/5, 2:05.1/5, 59.8/5 (sub: K2C)
    Walt C.: 3:55/10, 2:58/12, 1:58/15, 57/15 (sub: TTA)
    David C.: 4:01.5/6, 3:05.9/7, 2:05.5/6, 59.1/2
    Maria L.: 5:00/4, 3:48/5, 2:35.2/3, 1:11.64 (sub: SHKR)
    Giovanni M.: 4:20/9, 3:21/7, 2:15/5, 1:00/4 (sub: SHKR)
    David Sc.: 3:52.8/8, 3:00.2/8, 2:03.3/10, 54.9/8
    Francisco L.: 3:45/5, 2:58/5, 1:57.3/3, 54.9/3
    Diana D.: 3:39/7, 2:30/8, 1:11/8, 0:43/8 (sub: 750/500/250/150, SHKR)
    Lisa C.: 3:59.9/7, 3:11.3/7 2:03.2/6, 57.1/6 (sub: SHKR)
    Dave R.: 3:26/10, 2:44/11, 1:47.7/12, 0:50.3/13
    Joe T.: 3:43.4/10, 3:01.8/10, 1:54.8/6, 52.6/6
    Neil A.: 4:03.9/20, 3:11.8/20, 1:59.6/20, 0:50.7/20 (sub: russian swing/sit-up)
    Alex M.: 3:25.6/8, 2:40.2/8, 1:46.1/8, 49.5/5
    Julian M.: 3:56, 3:13, 1:57, 0:53.8
    Sergio L.: 3:56/5, 3:04/4, 2:02/3, 57.5/3 (sub: SHKR)
    Liz L.: 4:08.0/8, 3:07.4/8, 2:04.0/8, 1:03.8/7 (sub: K2C)
    Mark Co.: 3:48.8/8, 2:50.9/6, 1:53.4/8, 56.1/5
    Sean Mc.: 3:48.7/8, 2:58.4/8, 1:58.8/8, 53.3/8
    Patrick J.: 3:49.2/5, 2:59.8/5, 1:57.6/6, 56.1/7
    Sean Q.: 3:49.1/9, 2:57.0/7, 1:58/7, 0:55.3/7
    Travers O.: 3:28.3/7, 2:52/7, 1:53/10, 0:52/6
    Jim D.: 4:08/4, 3:10/7, 2:04/8, 0:58/7 (sub: K2C)
    Ross B.: 3:38.5/19, 2:48.2/14, 1:49.8/12, 0:51/10

    Reply

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