Back Squat x 3,3,3,2,2 @32X1;rest 2-3mins* ​​


*last week of 4 week cycle, build a little from last week

50 Double Unders
10/arm Single Arm KB Overhead Walking Lunge​(1.5/1)

*can sub DB if need to for scaling reasons 


Conditioning WOD:
250m Row
12 Burpee
24 Walking Lunge
25 Double Under

rest 5 min
then complete the same amount of work (Rounds +) you did in 10 min AMRAP but this time it’s for time instead of an AMRAP

ex: AMRAP 10 = 3 Rounds + 250m, rest 5 min, For Time 3 Rounds + 250m row


Momma’s Quote of the Week:  “I don’t take success and failure seriously. The only thing I do seriously is march forward. If I fall, I get up and march again.”—Kareena Kapoor Khan


Ever wonder about the difference between rowing for calories vs. rowing for meters?  Here’s some food for thought from Darkhorse Rowing:

Rowing For Calories vs. Rowing For Meters

We understand the confusion. Not unlike the confusion an American might feel driving in England where they drive on the other side of the road, moving at speed limits displayed in km/h and pay in pounds instead of dollars at the gas station where they are selling the gas by the liter and not the gallon. Even in weightlifting, it seems confusing when one begins to use kilos or in tack when one might program run 4 – 400m laps compared to a 1-mile run. A similar situation is happening with rowing when it comes to rowing for time or distance versus rowing for calories.

What Actually Changes

There is a common pattern in the situations described above. The difference in the unit of measurement. When you drive on the other side of the road you still need to push the gas to accelerate or push the break to slow down, driving in km/h doesn’t make you faster or slower, it just appears in a different unit. Paying in pounds instead of dollars to fill up your gas tank in liters doesn’t make it bigger or smaller than in gallons. A 220.5 lb snatch feels just as heavy as a 100kg one. And, you can run 1600m in the same 6 minutes you run a mile in 6 minutes. The unit of measurement is changing but nothing else. You will still use the same snatch technique and that perfect pose running. The same is also true when you row for distance, time or calories. Your technique, power output or basic machine setting shouldn’t change regarding the given conditions.

Understanding WhyIt’s not surprising when changing units it causes some confusion. However, it can be cleared up by understanding the relation between one unit and another. The question at hand isn’t how to row for calories, but how you can translate calories to units you are familiar with. How can you translate the cal/h to a 500m pace that makes sense or the other way around?

Distance measures how far you’ve gone. How far you’ve gone depends on how fast you’ve gone for how long. When you go faster you go farther in any given period of time. Calories measures how much energyyou’ve put into the system. When you go faster, you put more energy into the rower at any given period of time. Therefore, calories are a unit of energy.

Energy = Power Output x Time

Power output is measured by the rowing machine every second based on the duration of the row, how fast the flywheel slows down, how many times it spins around, and the chosen unit displayed on the monitor. Calories are calculated based on power output performed over a certain time.

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