2/22/19

Had a great time giving the Open workout a run-through with some of my buddies in Seattle from way back in the day. This was a very positive and fun environment. I spent the entire day in court, leaving for court around 5 am and not finishing up until after 6 pm, but went straight to the gym from court and hit this. Not ideal conditions, but surprisingly I felt really good.

A.
19.1
AMRAP 15:
19 Wall-Balls
19 Calorie Row

-8 Rounds + 34 reps (338) 

Splits were:
1 - 1:29 (1:29)
2- 3:08 (1:39)
3 - 4:51 (1:43)
4 - 6:35 (1:44)
5 - 8:17 (1:42)
6 - 10:05 (1:48)
7 - 11:53 (1:48)
8 - 13:42 (1:49)

So based on this I fell off of my pace on the 6thround. Losing a few seconds each round. If I can tighten up those rounds I will gain some time. I finished this workout without being totally exhausted, meaning I want to pace the row more aggressively, getting as close to 1:40 each time and really ramping it up on rounds 7 and beyond.

My goal on the redo of this is to hit consistently a 1300-calorie pace, which is about a 1:46 500m pace, or a 17:40 5k pace. I can achieve that 5k, so hopefully I can maintain that pace for each 19 calorie interval for 15 minutes, with the wall-balls in there as short 30 second breaks. This is a fun workout; it was a nice run-through today. I think with better transitions, a keen attention to getting to 1300 calories and refusing to deviate from that pace, I can definitely get 9 rounds + 19 wall-balls and perhaps even back to rower for the final set. I am excited to give this another go and to try to stick to my plan.