4/5/2018 WOD

Warm-up (No Measure)

EMOM 9:

a) 50′ Single Arm Farmer Walk (Left)

b) 15 Row Strokes (5 legs only + 5 legs with body + 5 full)

c) 50′ Single Arm Farmer Walk (Right)

CrossFit

Metcon (Distance)

1 x Max Distance KB Farmer Walk 70/53
Scales:

*53/35

Notes:

*Turn every 50′

*Record max distance

*Mats are 4’x6′

Metcon (No Measure)

4 Rounds Increasing Intensity (Alternate with Partner)

250m Row
*2:00 Rest before starting 1k Time Trial

1000m Row (Time)

Max Effort 1000m Row
Tips:

0-200 Hard but submaximal

200-600 Back off slightly

600-800 Pick up the pace

800-1000 Put the hammer down!

RomWOD

Wednesday, April 4, 2018 “Decisions Create Reality”

 

Endurance

Metcon (No Measure)

EMOM 12:

1 – 50′ farmers walk 53/35 per arm

2 – 10 ring rows

3 – 30 secs hollow rock hold

4 – 30 secs superman hold

2k Row (Time)

Max Effort 2k Row