WARM UP:
WOD:
RX:
10 X 200m Run w/ 60s rest btwn
RX – ROW:
10 X 250m Row w/ 60s rest btwn
MODIFIED:
8 X 200m Run w/ 90s rest btwn
MODIFIED – ROW:
8 X 250m Row w/ 90s rest btwn
RX:
10 X 200m Run w/ 60s rest btwn
RX – ROW:
10 X 250m Row w/ 60s rest btwn
MODIFIED:
8 X 200m Run w/ 90s rest btwn
MODIFIED – ROW:
8 X 250m Row w/ 90s rest btwn
RX:
7 X 3min Run w/ 3min rest btwn
RX – ROW:
7 X 3min Row w/ 3min rest btwn
MODIFIED:
6 X 3min Run w/ 3.15 rest btwn
MODIFIED – ROW:
6 X 3min Row w/ 3.15 rest btwn
RX:
6 X 3min Run w/ 90s rest btwn
RX – ROW:
6 X 3min Row w/ 90s rest btwn
MODIFIED:
5 X 3min Run w/ 90s rest btwn
MODIFIED – ROW:
5 X 3min Row w/ 90s rest btwn
1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…
RX:
3 X 6min Run w/ 3.30 rest btwn
RX – ROW:
3 X 6min Row w/ 3.30 rest btwn
MODIFIED:
3 X 5min Run w/ 4.15 rest btwn
MODIFIED – ROW:
3 X 5min Run w/ 4.15 rest btwn
RX:
8 X 200m Run w/ 100m Walk btwn
RX – ROW:
8 X 250m Row w/ 125m EASY Row btwn
MODIFIED:
6 X 200m Run w/ 100m Walk btwn
MODIFIED – ROW:
6 X 250m Row w/ 125m EASY Row btwn
1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…
RX:
4 X 5min Run w/ 3min rest btwn
RX – ROW:
4 X 5min Row w/ 3min rest btwn
MODIFIED:
4 X 4min Run w/ 3min rest btwn
MODIFIED – ROW:
4 X 4min Row w/ 3min rest btwn
1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…
RX:
12 x 50m SPRINT w/ 2min rest btwn, flying start
RX – ROW:
12 x 100m SPRINT w/ 2min rest btwn, flying start
MODIFIED:
10 x 50m SPRINT w/ 2.20 rest btwn, flying start
MODIFIED – ROW:
10 x 100m SPRINT w/ 2.30 rest btwn, flying start
RX:
10min OUT, rest 2min, 10min BACK
Be uncomfortable.
RX – ROW:
10min, rest 2min, 10min
Be uncomfortable.
MODIFIED:
8min OUT, rest 2.15, 8min BACK
Be uncomfortable.
MODIFIED – ROW:
8min, rest 2min, 8min
Be uncomfortable.
1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…
RX:
4 X 45s HILL, recover on way down
Pick a LONG STEEP HILL
MODIFIED:
4 X 35s HILL, recover on way down + 25s
Pick a LONG STEEP HILL
1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…
RX:
6 X 400m Run w/ 2min rest btwn
RX – ROW:
6 X 500m Row w/ 2min rest btwn
MODIFIED:
5 X 400m Run w/ 2.30 rest btwn
MODIFIED – ROW:
5 X 500m Row w/ 2.30 rest btwn