Aug 24, 2017

Friday 2017.8.25

Warmup

150 Single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time focused on rowing and running form
Row 250m
Jog 200m

WOD

With a team of three, four rounds for time of:
Row 400 meters
Run 400 meters

This is a relay race style workout which is completed in teams of three (or as pairs if you are feeling sadistic). The workout involves rotating between rowing, running and resting.
How to do it:  Team member 1 will row 400m, while team member 2 runs 400m, and team member 3 rests. Then, team member 1 will run 400m, while team member 3 rows 400m, and team member 2 rests. To complete the round, team member 1 will rest, while team member 3 runs 400m, and team member 2 rows 400m.
When one set is complete the team rests together for 3 minutes.
The workout is completed when each member of the team has rowed and run the full 1600 meters during the 4 rounds.
If done as a team of two, the runner rower who finishes first gets to rest during the round for as long as it takes the partner to finish.  Both rest three minutes between rounds.


Post fastest and slowest rounds to comments.

1 comment:

Robert Chase said...

Matthew DeSabio
Robert Chase
1. 3:37
2. 3:51
3. 3:52
4. 3:33