Comments: 0
Category: WOD
Read More

Thursday, Happy Halloween Chipper 10/31/13

Work: Rower/Airdyne Work a) 5:00 Effort assessment on Rower -Baseline for all future Rower work. Observe Stroke Rate (s/m) and pace (X:XX/500m) and what you can hold for 3:00-5:00 minutes. b) 5:00 Effort assessment on Airdyne -Baseline for all future Airdyne work. Measure total calories rowed and WATT rating you can maintain for more than […]

Comments: 0
Category: WOD
Read More

Wednesday 10/30/13

Work: EMOM – Wall Balls for 8:00 Shoot for unbroken pace for :20-:30 and maintain for 8:00. Record your lowest Score. EMOM – Deadlift for 8:00 Shoot for 3 of Heavy but manageable weight and maintain for 8:00. Record heaviest weight. LIFT – Work on your Power Clean for remaining amount of time, Find a […]

Comments: 0
Category: WOD
Read More

Tuesday 10/29/13

Work: a) SDHP – 7×3 -Go heavy and treat like a rower drive b) Overhead Lunges 3×10 (10 each leg, 20 total per set) -Use PVC or Barbell   WOD: Partner Airdyne/Rower for time: Ride/Row for Calories: 10, 15, 20, 25, 20, 15, 10 with a partner. *If solo, rest for 1:1 of the time […]

Comments: 0
Category: WOD
Read More

Monday 10/28/13

Work: Split Jerk 7×2     -Increase # from last week, up to 85% *Airdyne – Ride for at least 2×1:00 in between Jerk Sets.   WOD: “Murderers Row” 1 min Max effort of Burpees 1 min Max Effort of Pullups 1 min Max Effort of Airdyne 1 min Max Effort of Rower 1 min […]

Social Widgets powered by AB-WebLog.com.