Nov 19, 2017

Monday 2017.11.20

Warmup

10 minute row [begin slow, focus on form] then [increase/decrease intensity as desired throughout warmup]
Inchworm out
Spiderman back
then
Static stretching as desired

WOD

3 Rounds for Time:
Row for 4 minutes

On the first of this month we ran to test our aerobic fitness.  Today we will use the O’Neill Fitness test on the rower to test our aerobic capacity.  Warm up for 10 minutes on the rower, then make three attempts to row as far as possible in four minutes.  Vary your stroke rate and damper setting to find the best setting for you.  Use the chart below to determine your results.

Post your age, weight category, and distances rowed to Comments.



source: https://sites.google.com/site/nrctrainingprogram/training-information/o-neil-fitness-test

2 comments:

monroe said...

1034 meters, above average

Michelle Kasper said...

923m barely above average!