WOD

METCON

STRENGTH
Push Press
5×5, at 75% across
FOR TIME
2K Row

METCON

STRENGTH
Push Press
5×5, at 75% across
FOR TIME
1600 Meter Row

METCON

STRENGTH
Push Press
5×5, at 75% across
FOR TIME
1200 Meter Row

WOD GUIDANCE & GOALS
Heavy Day AND a time trial?! Best. Day. Ever. You’ll start with a moderate weight push press (reps 3-5 get spicy), that you’ll hold across for five sets of five. THEN, you’ll hunker down for a 2k row time trial. Try to complete the 2k between 7-8. minutes. If you know you’ll take longer, scale to 1600m or 1200m. The goal should be to maintain the same 500m split throughout, until the last 200m where you’ll then sprint.

Post Weight + Time to Comments. Compare Scores HERE.and HERE

HOME WOD

Tabata
Push Ups

1 mile time trial

ENDURANCE

1 mile time trial