1X10 - 6min rest
2X5:00/3:00 rest

3X1000
* Wasn't feeling it today.
Supposed to have did 3 more rounds.

LYR - WOD 15 CAL
1 min @ 16/sm - 1 min @ 24
for 20 min. No rest
2:09.8 avg
Avg watts - 160
277 cals

LYR - CALS - WOD 13
148 Cals
22/sm
:30on/:30recover row
158 avg ❤

20X20sec/40 recover ski

* Running clock

WOD 12 LYR
2min/4/6

LYR - WOD - 11
4X5:00/3:30 r
S/M - 16, 18, 20, 22
(Completed - 16, 17, 20, 19)
** supposed to have did 24rep, but couldn&…

5X3:00/3:00r
LYR WOD - 9
(Supposed to be 6 rounds)
*Added total meters rowed (326) 3674m during running clock.
**Smoked!…

4000m/3:00r
3000m
* meant to do a 2000/1000 for 10,000

1 - 40 1:5.5
2 - 33 (1:44.2)
3 - 26 (1:21.7)
4 - 22 (1:08.8)
5 - 20 (:52.1)
* LYR wod 8 pt2
** beat 1st rounds ti…

LYR - Cal wod8
141 cal
Part 1

12X1:00/:30r
Actual meters - 2859
462 m during rest (3321 total)

20 cal row (LYR - cal wod7)
1 - 5 rounds .40sec r
6 - 10/1:00r
11 - 15 - 1:30r
(Smoked!)

LYR Cal - wod 6
340 cal

500/500 (easy/hard)
400/400
300/300
200/200
100 (easy)

10X1:00 on\2off
213 cals/1:46.2 avg
LYR cal wod 5

500m interval row/ski 1:30 r btwn rounds.

500m interval row/ski 1:30 r btwn rounds.

Concept 2 website
4X4min/2min rest
Rowed during break after round 3

Cool down

10min/8/6/4/2. LYR WOD 4 Cal sec.
6min Rest/4/2/1

* - 7:52 2,000m

500hrd/500easy
400/400
300/300
200/200
100/500 easy
2 min after 1 go/1 min after 2nd

2:08.0 avg hr-170 avg

6X500
Damper
10, 8, 6*. 4,2, 3.5

Warm-up stroke test