NEWS
- FEB BREAK: No Teens classes
WOD
“Constant Sorrow”
5 Rounds
500/400 Meter Row
12 Back Rack Lunges
Rest 3 Minutes
500/400 Meter Row
12 Back Rack Lunges
Rest 3 Minutes
Weight: 95/65
5 Rounds
400/300 Meter Row
12 Back Rack Lunges
Rest 3 Minutes
400/300 Meter Row
12 Back Rack Lunges
Rest 3 Minutes
Weight: 75/55
5 Rounds
300/250 Meter Row
12 Back Squats
Rest 3 Minutes
300/250 Meter Row
12 Back Squats
Rest 3 Minutes
Weight: 75/55
WOD GUIDANCE & GOALS
When there is a programmed rest as part of a workout, your objective is to move as fast as possible! Complete the row in no more than two minutes. The back rack lunges will be from the floor, and should feel light. At no point should you have to drop the barbell. Scale meters to meet a target of 2:30-3:00 per round. Record your intervals.
Post Intervals to Comments.
2:11-2:23 MCx
(23:29 total)
MAx 5:08 (too slow/cautious) 2.47 more like it
250 m row, 12 BS 45#, 2:28-3:00 min
2:30-45 mcx
2:30 – 2:40 MAx. 65#. 6 back rack lunges / 6 back squats
2:26, :26, :28, :24, :21 mcx
2:07 – 2:14 mcx