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12/9: Christmas Party this Friday Night!!! :) :) :)

8
Dec

12/9: Christmas Party this Friday Night!!! :) :) :)

Performance WOD
4 Sets:
5 Strict Shoulder Press
Rest 2 minutes
(work on mobility during rest)
then
12 min AMRAP:
6 HSPU
9 Ring Dips
12 HR Push-Ups

Fitness WOD
4 Sets:
5 Strict Shoulder Press
Rest 2 minutes
(work on mobility during rest)
then
12 min AMRAP:
10 HSPU (on box)
10 Dips (on box)
10 HR Push-Ups

Post your scores to the Whiteboard.

1 Response

  1. Coach Tony

    ROWING WOD @ 6pm

    Max Pressure
    2 x 1k w/ 5:00 Rest
    2 x 500m w/ 3:00 Rest
    2 x 250m w/ 1:30 Rest

    Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity. Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest. Pick a 500m Split and a Stroke Rating you plan to hold for each distance. The first time you perform that distance execute that pace (split and SR) as consistently as possible. When you repeat the distance try to be even more consistent and go a little bit faster.

    Remember, the goal is to row at max pressure for every piece. Focus on your split and stroke rate and row at high intensity with good form.

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