9.5.17

September 5, 2017

Endurance

 

1000m row (rest 2 min) 8x200m row fast (20 second rest b/w); 800m row (rest 2) 6x200m fast (20 sec rest b/w); 600m row (rest 2) 4x200m row fast (20 sec rest  b/w).

 

Don't get confused by this. This is a lot of rowing. Essentially, a long set of slower rowing, followed by short sets of fast intervals. Pay attention to pacing strategies the coaches give you, it will help you survive. 

 

Main WOD

 

8 MIn AMRAP:

15 double KB swing

300m row

 

(rest 3 min)

 

8 Min AMRAP:

15 sit ups

30 box jump overs

 

Two small AMRAPS, lots of fun! Make sure your posterior chain is warmed up, a lot of flexion and extension in the hips. Get those puppies firing so you can hit these workouts hard!

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

March 21, 2018

March 20, 2018

March 19, 2018

March 17, 2018

March 16, 2018

March 15, 2018

March 14, 2018

March 13, 2018

March 12, 2018

March 10, 2018

Please reload

Archive
Please reload

Search By Tags
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square