Thursday, June 16, 2011

Posted by on Jun 15, 2011 in WOD | 8 comments

For Dragon Boat team…please read comment #20 on post

Pick A or B…

00:00 – 00:15 Warm up

00:15 – 00:30 Skill Work and Set Up Equipment

00:30 + WOD of choice.

WOD A – Flight Simulator

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must stop between sets. Unbroken means, if you stop in middle of a set of DUs…you start at 0 and repeat until complete set. No singles will be substituted for this one.

Post Scores to Comments.

WOD B – Row That Boat!

3 x 500m sprint. 5 min rest between each set.

Post times and comments


  1. 1x Wendler Deadlifts to start

    Right from the Deadlifts to Workout B – I work on double unders often, but rarely rowing.

    1:34.9 (1 second PR) | 1:40.? | 1:44.4

    First row was all out; second and third were paced between 1:35-1:40 for the second and 1:40-1:45 for the third. By the time I strapped myself in and finished psyching myself out for the second and third rest was probably ~ 6 minutes.

    I’d love to see some more single modal rowing of varying distances. Mechanics might not be quite the same as dragon boating, but I’m sure it would help.

  2. I tried out the Flight Simulator this morning. Fun but frustrating!
    I did rounds 5-35 consecutively then got stuck. PR’d with 36 DU’s but didn’t hit the 40…. I’m sure in total I did all of them lol

  3. The dragon boat race distance is 200m…. we can scale down the sprint distance… but as I understand it comes down to technique and timing… I don’t suspect our fitness will be an issue on this one… we’ll have 2 practices scheduled in the future…close to the race day where we’ll have to be there to get it down

  4. I forgot how bad 3x500m sprint Rows are. Wow!

    1:34.3 | 1:35.2 | 1:42.4
    Total: 4:51.9

    I wanted to get sub-1:40 on all the rows, but my legs died twice in that last sprint and I didn’t make it up. I then proceeded to exempt myself from my no-laying-down-after-wods rule and stayed on the floor for a good 10 minutes.

    • I think you were getting near 15 min by the time I was leaving. It was a great effort for sure.

      That goes for Sue, Maddy and Scott.

      Mark did option A then proceeded to do option B


  5. Did the rows as I have not mastered double unders
    1:52.7 (new PR) 2:00.2 – 2:01.6

    Wanted to be under 2:00 for all three and just missed 🙁
    Will start to work on Double unders more instead of Wendler for while.
    Strength has improved over the 12 – 16 week time period – now need some stamina

  6. Did Option B today… don’t remember each time, but my total was about 6:06. Second set was my best and 0.1 of a second above my PR! Grrr!

    After I had recovered from my rowing, Chris A made a FOOLISH mistake. After suggesting I work on my DUs, he CHALLENGED me that if I could get 5 that he would do a 500m row (he had done option A). Now for the first 20 mins or so it appeared that this would work out in his favour since I couldn’t manage to string more than 3 together. But after a couple rope changes and some confidence boosting handstands, I pounded out 12. And with a triumphant “ROW, BITCH!” that was that.

    Very successful day… have a great weekend everyone! See you Monday!

  7. did the FS this morning. smooth sailing until I got to 45 on the way down (in about 6 minutes) and tripped on 44.9 (I think it caught a shoelace), then 40, then 36….ughh…at this point I’m ready to drop. ended up finishing in 19:16. My calf muscles are looking up at me in disghust.

    Right calf muscle: “What the f*$k?”
    Left calf musle: “I know, eh? Gawwwd.”

    Hope for sun this weekend!! See you Monday!