NEWS
- 100K Row Challenge: Half Marathon Row on TODAY Sunday 12/17
WOD
“Three in the Morning”
800 Meter Run
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups
800 Meter Run
800 Meter Run
600 Meter Run
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups
600 Meter Run
600 Meter Run
300 Meter Run
75 Box Step Ups, 20″
3 Minute Plank
75 Box Step Ups, 20″
3 Minute Plank
75 Box Step Ups
300 Meter Run
300 Meter Run
WOD GUIDANCE & GOALS
A little run, step-up-plank sandwich! Run the first 800 at your 5k pace, moderate but not a sprint. Complete all 100 step ups (around 4-5 minutes) then start accumulating five minutes of a plank (on your elbows.) If you hold for a minute, then rest :15, the :15 rest does not count toward your 5 minutes. Once you complete the five minutes, go back to 100 step ups and move faster this time through. Run the final 800 at your 1 mile pr pace. Target 22 minutes (25 min cap.)
Post Time to Comments. Compare Scores HERE.
At the 25:00 cap no second run. Junky lungs.
Dec. 2021 27:45 all of it
1/2 marathon row
1:35:33—2:15.8 pace