Friday, September 24, 2021

Conditioning

For time

With a partner, waterfall style

30/20 Calorie Row each*

40/30 Calorie Row each*

50/40 Calorie Row each*

50/40 Calorie Row each*

40/30 Calorie Row each*

30/20 Calorie Row each*

*Directly after each row, perform 15 Unbroken KB Swings

Choose heaviest weight you can use to go unbroken)

Stimulus: Sustain - find a sustainable rowing pace and stick to it for WOD

Target: 840 - 1500cal/hr

Notes: Once athlete 1 finishes their row, they immediately perform KB swings. Athlete 2 begins rowing as soon as Athlete 1 gets off the rower, so there will be a small overlap where both athletes are working.

Optional Accessory

Accumulate 3 Mins in Plank in 5 minute window