NEWS
- TODAY FRIDAY 12/16: Daybreak has the opportunity to bring joy and hope to our surrounding communities, by giving back! We will be working with Caitie’s Closet, and the Maynard Food Pantry. Details about donations, and food boxes can be found HERE
- HALF MARATHON ROW: THIS SUNDAY 12/18 at 7:30a come row a half marathon solo or with a team. There will be regularly schedule Rise-N-Grind at 8:30a
WOD
“Row Sprints”
Row Sprints
10 x 500/400 Meters
rest 2 minutes
Row Sprints
10 x 500/400 Meters
rest 2 minutes
Row Sprints
10 x 400/300 Meters
rest 2 minutes
WOD GUIDANCE & GOALS
Go HARD! Complete the 500/400 meters under 2:00, to have equal work to rest ratio. Record your fastest and slowest intervals.
Post Slowest + Fastest Interval to Comments.
HOME WOD
10 x 400 Meter Run
rest 2 minutes
ENDURANCE
10x
400 Meters
rest 2 minutes
1:53-1:57 400/ 1/2 17 calories bike
1:39.6 / 1:46.8 (?). 400m
1:38.5-1:40.0
Rounds 7-10 were the workout.
1:44 – 1:51
1:37-1:50 (average 1:46)
1:43.2-144.8
1:44-1:55
150.9-1:55 (500)
1:47-1:51
1:40.6/43.2/46.1/45.2/45.6/48.2/49.9/49.8/47.9/43.4
1:48.1–1:49.4
What starts out as moderate discomfort, quickly turns into a pain cave sufferfest. What a gruesomely awesome wod.
Hope Tony P is recovered by now.
1:33.3. – 1:45.3 400m