Active Recovery Day
If you are sore from last week or from the first two days of this week, take the day off and do an extended mobility section. If you are feeling pretty good and want to hit a solid endurance WOD, I suggest the following:Warm-Up: 1 minute max reps Burpees
Work Capacity: For time:
* Row 4,000m
* Rest 5 minutes
* Row 2,000m
* Rest 5 minutes
* Row 1,000m
Try to increase split times across each row. Get a good working pace for the 4,000m and ramp it up a little bit for the 2,000m. The 1,000m should be fairly close to a sprint.
Post results to comments.
Warm-up: 29 or 30 Burpees, I dunno if I have ever gotten more than that but it seems hard to go much faster.
ReplyDeleteWork Capacity: Rower was being used so I ran a few miles outside then did an old CF Football WOD
10 rds:
5 lateral hops 20"
20 yd sprint
rest 1'
Ended up doing them on the min and did 20yd up and back suicide instead