Thursday 11-5-14

 In WODs

Warm Up

Coach’s Choice

Skills

Row Sprint Technique

WOD

On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Scale split times as needed. 1:25 is aggressive, so think sprint pace. To find your starting pace, simply pull about as hard and fast as you can for 10 seconds…see what number you settle on and start there. Adjust all numbers accordingly by adding the 5 seconds.

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Travel WOD

On a treadmill:

Find a sprint mph setting that you can maintain for at least a minute.  Use that as your base
Run a sprint pace for as long as possible
Rest 3 minutes
Run at 0.5 mph faster for as long as possible
Rest 3 minutes
Run at 0.5 mph faster than last pace for as long as possible
Rest 3 minutes
Run at 0.5 mph slower than previous pace for as long as possible
Rest 3 minutes
Run at original pace for as long as possible

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