Day 4
WOD 201105
Aerobic Repeats + ROMWOD + Open Gym
Training Expectations:
-choose a workload that can be sustained for 10 sets with no critical drop-off
-90% aerobic effort
-guidelines for success: (put ego aside, and be honest with yourself!)
1) If you can consistently row 500m @ sub 2:00 splits with 30sec rest, choose option 1
2) If you can consistently row 400m @ 90sec splits with 30sec rest, choose option 2
3) If neither of the above options apply to you, choose option 3
Option 1 – 5000m row @ 90% aerobic effort… 30sec FLR every 500m
Option 2 – 4000m row @ 90% aerobic effort… 30sec FLR every 400m
Option 3 – 3000m row @ 90% aerobic effort… 30sec FLR every 300m
In order to provide enough time for ROMWOD… the workload will be capped… choose wisely!
