#rowingwod

[kierandouglasjones-blog]

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Wednesday Conditioning Club made a return last night for the final Wednesday ahead of Christmas!🎄🎉 Not an enourmous amount of volume in this one, but a fair bunch of intensity. Boys put in a top effort to get it done! --- Opened with an 8 minute AMRAP of 8 legs only assault bike cals, each going after each-other. Used this opener as pretty much a warm up for the main part of the session.🙌👌 --- 21 minute EMOM *7 minutes at each movement, then swap - 10 cal AB - 14 cal row - 30 air squats (Or scaled to be working for 40 seconds) --- This one got super tasty on the bike and row. Air squats were a fairly tough one, but were nice to keep moving through. Was really great to have a solid conditioning only session to really blow away the cobwebs after a couple of extra days off for me! 💪 --- @ryaandavies @iwanbenj31 🌐 youtube.com/kierandouglasjones 📽 --- #crossfit #crossfitbox #entrepreneur #entrepreneurlife #vlogger #vloglife #crossfitlife #crossfitlifestyle #crossfitter #crossfituk #crossfitcommunity #youtubechannel #WOD #crossfitwod #conditioning #sandc #wednesdauconditioningclub #assaultbike #rowingwod #rower #airsquats #fitness #fitspo #fortem #christmasjumper #christmas #christmasconditioning

[kierandouglasjones-blog]

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📽 A little more footage from the final part of Monday's session testing out @unit_programming Nice little metcon to finish what was a pretty sweaty session --- 24-17-10 of: calorie row dumbell snatch This one was a really nice metcon, the movements paired up really well meaning you could really keep moving pretty quickly on both the rower and the snatches 💪💪 --- Finished up in 5:29, so just a shade under five and a half minutes. Perhaps may have been able to go a little quicker, but was unsure how hard to push the rower, so that I had enough to move through the snatches quickly!👊 --- Definitely looking forward to powering through a couple more days of the programming this week, and cannot wait to see how things are when the whole thing is released towards the end of September! 📈🤘👊 --- 🌐 youtube.com/kierandouglasjones 📽 --- #crossfitlife #crossfitlifestyle #crossfitter #crossfituk #cfuk #crossfit #entrepreneur #vlogger #comment #fortem #poweredbyfortem #training #youtubechannel #WOD #crossfitwod #metcon #rowing #rowingwod #concept2 #dumbellsnatch #snatch #vlog #video #fortemfamily #fortemtraining

[costola86]

#lakemaggiorephotography #rowingpost #rowingwod #bestpiemontepics #rowingpassion #rowingbible #rowingrelated #rowingislife #rowingpics #rowingteam #igerspiemonte #rowingphotography #volgopiemonte #lagomaggioreitalia #piemonte #instik #lakemaggiore #piemonte_super_pics #rowingispassion #lagomaggiore🇮🇹 #rowingnothingelse #rowingmotivation #lagomaggiore #rowing #visitpiemonte #volgovco #volgoverbanocusioossola #scattoverbanocusioossola #scattovco (presso Pallanza, Verbania - lago Maggiore) https://www.instagram.com/p/CjfN_RZjVs5/?igshid=NGJjMDIxMWI=

[ricardovasan]

Next goal... 6,000 meter - 35 mins! . . . #rowing #rowingworkout #rowinglife #rowingmachine #rowingwod #rowingispassion #rowingworld #wod #gym #cardioworkout #cardiotime #gymmotivation #gymmood (en Be Human) https://www.instagram.com/p/BsvPZ_yB6dF/?utm_source=ig_tumblr_share&igshid=ulg8mntzwqwp

[tracy1926]

@tracyfalkenthalifbbpro @tracyfalkenthalifbbpro @rowing.world with ・・・ WONDER WOMAN ROWS. I REPEAT. WONDER WOMAN ROWS. (article from @aarp) @shortandsnarkyrowing Follow, like and comment @rowing.world Tag your love #rowingclub #rowingteam #rowinglife #rowingispassion #rowingproblems #rowingcamp #rowingmotivation #rowingwod

[woodspg]

Tabata Protocol for Rowing. The Tabata protocol involves all-out work for 20-seconds followed by easy recovery for 10-seconds. This sequence is repeated for 8 rounds = 4:00 and is typically done on a bike. It also applies well on a @concept2inc rowing machine. Add in 3-5:00 of easy rowing pre/post Tabata protocol. Set your damping high (I was @ 9) and maintain a high spm (I was at 34). #erg #rowingworkout #rowingwod #tbc30 (at East Sandwich, Massachusetts)

[woodspg]

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Bring your Indoor Rowing Outdoors. Still one of the best activities (even though your sitting) b/c your working about 85% of the #muscles that cover your body. Try an easy 5-min. warmup as shown in the video. Follow with 1:2 work-to-rest ratio. 20-sec. of hard rowing and then 40-sec. of easy rowing. Complete 5x (5:00 total). Damping stays locked at same # and your bouts of “hard” rowing will depend on your fitness level. You can work those 20-sec. based on spm (strokes/min.), watts, distance covered or heart rate, it’s your call. #erg #row #rowingmachine #rowing #outdoortraining #rowingwod (at East Sandwich, Massachusetts)

[kierandouglasjones-blog]

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Another great drop in @crossfitguildford on Wednesday. Kicked things off with some more heavy squatting. Front squat triples, with a 3s pause in the first rep. Super happy with these, felt real solid going at 100, 102.5, 105 and then 107.5kg for two rounds. --- Then a pretty tasty metcon. For time: 1k row 50 dumbell snatch at 22.5 25 pull ups 25 ab mat sit ups --- Finished this one in 10:02, with the pull ups definitely being the downfall again! Gott'a get a pull up bar in the garage gym. Anyway, felt pretty good getting it done, came in just over 30s behind @tomsingleton15 who picked up a whole lot of time with some solid pull ups! --- 🌐 youtube.com/kierandouglasjones 📽 --- #crossfit #crossfitbox #entrepreneur #entrepreneurlife #vlogger #vloglife #crossfitlife #crossfitlifestyle #crossfitter #crossfituk #crossfitcommunity #garagegym #garagewarrior #youtubechannel #WOD #crossfitwod #weightlifting #squat #frontsquat #crossfitbox #row #rowingwod #dumbellsnatch #pullups #gymnastics #strength #fortemtraining (at CrossFit Guildford)