Friday – 071213 – Squat, Row…

Mike K., chest to bar pull-ups...

Mike K., chest to bar pull-ups…


5 Rounds:

5 Squats
+
500 M Row

Athletes will work up to a weight that is appropriate for a 5 x 5 effort on the back squat. They will complete 5 sets of 5 reps at that weight without increasing or decreasing load. Between sets, athletes will row their best possible 500 M piece. When the workout is complete, athletes will have completed 25 squats, and (5) 500 M rows. There is no time component to today’s workout. Individual row efforts are timed, of course, but athletes may rest as long as is desired between sets of squatting and rowing.

Compare with 120511

Post thoughts, loads, and row times to “comments”.  

 •  Jul 11, 2013

4 Responses to “Friday – 071213 – Squat, Row…”

  1. Scott Jag says:

    Squats @ 225, slowest row @ 1:46
    Tough workout. Mind over matter on this one.

  2. Matt S. says:

    Squats @ 245#
    Slowest row- 1:45
    Tougher than it looked. I like that kind of challenge, pacing yourself
    So you can stay consistent.

  3. Scott Jag says:

    Logging on Beyond the Whiteboard gives you your total time which is also a nice number to look at. It can take a set or two to dial in and figure your pace. I hit 8:34 total which is a 1:43 average. High was 146, low was 140. I agree with Matt, hard as hell but a great challenge.

  4. Amy Y. says:

    WOD: BS@135#…..row@ 2:14, 2:12, 2:12, 2:10,2:10

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