Row Conditioning 
10 x 20 calories/:20 rest

Fixed intervals of 20 calories of work with 20 seconds of rest. Pulled this from the Concept2 Workout of the Day archives. 

Row Intervals 
12x 1:30//1:00r
🎯 2K plus 12 (2:08.5)
Rate: 18
DF 123

Focus on technique and maintaining momentum (smooth power). Target was 350m each interval to hit the desired pace. Turned the drag up a bit to get a little more bang with each stroke. Spend a few minutes getting warm, focusing on applying power from the start and getting to target rate within 3-4 pulls. 

Row Conditioning  
8x 1000m 
1st & 2nd @ 22spm 
3rd & 4th @ 24spm
5th & 6th @ 26spm
7th & 8th @ 28spm

DF 121

This was a great way to accumulate some volume. Held negative splits throughout - each interval should be faster than the previous one. 

Row Series X - Event 2 - No Time To Die 
Row 6000m
600m splits
No Rest

Scores: 
2A: Fastest 600m (2:38.2 #10)
2B: Slowest 600m (2:46.1 #1)

🎯 2:15/500m

⏱ 21/22 stroke rate

Street Parking 52 Week Endurance: Session 24 
2000 Meter (Hard) Row 
Rest 5 Minutes
2000 Meter (Hard) Row
DF 119

This is a re-test from Week 1. Make sure you look at what you scored to see how you have improved. How has your pacing, endurance, and recovery between efforts improved? Had a million reasons why I did not do well today...my back was sore from helping Rachel move on Saturday, the humidity sapped my energy for the second 2K, I didn't put in a proper warmup. All of these are just noise. Mentally I wasn't into this workout from the start and it showed in my performance. Need to be better, especially on that second round.

SkiErg ESD 
4 Rounds
6x [30 seconds max effort / 30 seconds rest]
3 minutes rest between rounds
🎯 130m every round [1:55.3 pace]
DF 86

Went out hard from the first interval and paid for it pretty quickly. My shoulders and triceps were pretty gassed from all the pressing yesterday and I failed to reach my target in any of the final three rounds. Looking forward to a couple of rest days this weekend. 

Crossfit | Thursday 220721
3 max sets of handstand push-ups
Shoulder press 3-3-3-3-3 reps

HSPU: 13-13-12

Shoulder Press: 135-145-155-165-175

Chest to wall HSPU with head to abmat. If this was one max set, I probably could have gutted out a few additional reps, but wanted to leave something for the second and third sets. Took the bar from the rack on the shoulder press. Fought for the final rep at 175-pounds, otherwise the bar was moving pretty easily today.