2017 April 15 WOD

Posted: April 14, 2017 in Uncategorized

We have NO YOGA this weekend.


Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (135/95)
100 Toes to Bar
50 Squat Cleans
75 Burpees over Bar
100 Calorie Row

  1. Luke says:

    24:02 w/ Brett and Lucas – bar-facing burpees

    Followed by Tuesday’s team workout
    539 reps

  2. Jesse G says:

    37:20 with Tim and Pete
    115 SC

  3. Joshua G says:

    31:14 Rx with Justin and Doug
    Good work guys!

  4. Rob H. says:

    23:30 total time.
    Moderate pace 2:00-2:05
    Fast pace 1:50-1:55
    Sprint 1:35 +/- 5sec
    METAL PEDAL=Row wod
    5 sets:
    300m at moderate pace
    200m at fast pace
    100m sprint
    200m at moderate pace
    100m sprint
    Rest: 90sec b/t sets
    Total: 4500m

    Workout Details: Row 300m, row 200m, row 200m, row 100m, rest 90sec, repeat for a total of 5 sets.

    Workout Pacing:
    • Sprint pace: Max effort
    • Fast pace: 2k PR pace +0-5sec/500m
    • Moderate pace: 2k PR pace +10-15sec/500m

    Workout Focus: This workout has 1000m of max effort sprints. Keeping your fast twitch motor units firing during this much high intensity volume will become challenging. The must be your focus. These sprints don’t have a target pace. Your goal is to target your max effort. Although you should expect your speed to slow the deeper you go into this workout, the intensity (pain) should be equal across all 1000m.

  5. Cara says:

    32:31 w/Megan & Ashley

    I did ring T2B.

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