Training:
Sprint Row 30 sec @ 100% effort
Rest 2 min x 5
Rest 7 min
AMRAP Double Unders in 1 min
Rest 1 min x 5
find your avg watts for the 150 sec of work in rowing; divide that avg number by your body weight in lbs; post this score to comments
record your total double under reps for 5 minutes of work; post score to comments
(goal is high speed effort for both modalities)
sprint rows - avg watts for each565/585/585/595/565. avg=579. bwt=188 score =3.08
du's 109/84/66/74/74. total =407. cardio was good, shoulders got fried and I couldn't keep the rope going. started with 89 in a row which I think is a pr.
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