Casey squared!
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Boat Race
Teams of 2
3 rounds
Row 500m
Run 400m
Warmup
200 M Row (Slow)
:30 Knuckle Dragger
:30 Knee Hug
:30 Quad Stretch
200 M Run
:30 Boot Strapper
:30 Samson and Twist
:30 Side Lunge
200 M Row (Faster)
Directly into 100 M Run
Modifications
Distance
Row, Bike, Ski
Tabata Time
Question of the Day
Top 4 Workout songs?
Box Brief
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19:12 team tired of the heat
Bike instead of run
3 minute rest between rounds
QOD: welcome to the black parade( my chemical romance) , popular monster(falling in reverse) in our wake (Atreyu), when legends rise (godsmack)
24:04 RX with Jenn Lacasse. 😊
Boat Race, or for me, Road Race – 19:42. Did this solo with even rest after work. 800 m run, 3:36/3:15/3:02 splits.
QOTD – Welcome to the Jungle by GnR, Livin’ on a Prayer by Bon Jovi, Jump Around by House of Pain, and Ants Marching by DMB.
Boat Race: 23:38 (row then bike) with Greg
100 sit ups
Boat Race: 23:38 team with Ale. 800m bike instead of run. My splits: 3:37/3:38/3:29. I rowed at a good clip, 1:45-1:48/500m pace. Bike was a little slower, 1:53-1:59/1000m. Probably could have gone faster but my legs are dead from this week so far. Active rest day.
Boat race- 19:07(22:07 w last rest) solo RX w/row &3 min rest between.
QOD: I just need a good beat. I don’t hear anything while I’m working out anyway.
Did an endurance class from last week with Hiren plus today’s Tabata and mobility class. My legs feel sooooooo much better!
Qod: there are so many! Uptown funk (Mark Ronson/Bruno Mars), Here I go again (whitesnake), girls (Beyoncé), my love is your love (Whitney), most pitbull songs…I could go on…
Rest day!
QOD: WAY too many to list here! Depends on the mood, which genre, etc.
Short run day! 5.7 miles this morning 🏃♀️
QOD – any 80’s rock / hair bands 🤘🤘🤘