Tuesday, September 17th

16
Sep

Tuesday, September 17th

SKILL:

Rowing

Row 500m at 2k 500m pace + 5 seconds

rest 1 minute

Row 500m at 2k 500m pace

rest 1 minute

Row 500m at 2k 500m pace

rest 1 minute

Row 500m at 2k 500m pace – 5 seconds

NOTES:

  • Today we’re breaking down a 2k row into 500m sections
  • Focus on easing into the first 500m, then holding an average pace for the middle sections, before opening it up into more of a sprint at the end

METCON:

4 Rounds for time (20min cap)

400m run

30 air squats

20 hang power cleans (95/65, 75/55, 45/35)

10 push press (same weight)


NOTES:

  • Intent: We’re testing that cardio today with a longer, lightweight WOD. There should be no major limiting factors here, you just have to keep moving.
  • Try to hang on for big sets of the barbell movements. If you break, do so strategically.

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