05 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Strength / Endurance

5 Rounds:
Push press for max reps @ 75% 1RM (No rack)
Strict toes to bar for max reps

* Rest 3 minutes between rounds
* Move straight from the push press to the T2B

B) Accessory

2-4 Sets:
10 T-bar row
10/10 Single arm high pull
15 Bent over lateral raise

ENGINE WORK: AEROBIC CAPACITY

A) Rowing

A1) 2 x 1000m, 2 minutes rest after each
A2) 4 x 500m, 1 minute rest after each
A3) 8 x 250m, 30 seconds rest after each

*This is 6000m total
* Pacing
1000m @ 2km 500m/Av + 4-5 seconds
500m @ @ 2km 500m/Av + 2-3 seconds
250m @ 2km 500m/Av