200m rows should get faster each time around

200m Row (44s)
15 Banded Goodmornings
200m Row (42s)
15 Banded Side Steps (L&R)
200m Row (40s)
15 KB Swings
200m Row (37s)

Skill Practice

2 rounds of:

1 set of banded muscle-up practice:
2 pull-ups touching rings to chest
2 transitions into low dip
2 dips
2 strict muscle-ups




On the rower:

Hold 1:35 pace as long as possible
Rest 3 minutes
1:40 pace
Rest 3 minutes
1:45 pace
Rest 3 minutes
1:40 pace
Rest 3 minutes
1:35 pace

My biceps were still screaming from the pull-ups yesterday and the muscle-up practice. Didn’t fair so well today. Felt tired and drained overall. Managed 4:27 of total work. Glad tomorrow is an off day!

ROMWOD tonight.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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