Day 4
WOD 220818
Repeat WOD 210819
Aerobic Intervals + ROMWOD
Warm-up – Set up Erg monitors for 200m intervals w/30sec rest b/t sets, and execute 4 sets… increase intensity over 4 sets
Warm-up Recovery – go into memory to identify your average pace/500m for the 4 intervals… For example… 1:55/500m avg… this will be your training goal for today’s workout
A. 8 x 90sec row @ your pace established in the warm-up… rest 1min b/t sets
B. ROMWOD
Optional FBB for Open Gym
A1. 6 front squats… rest 30sec, then A2
A2. 8 db incline bench press… rest 30sec, then A3
A3. 30sec weighted side bridge each side… rest 30sec, then A4
A4. 12 total steps – death march… rest 30sec, then A5
A5. 8/8 chainsaw row… rest 30sec, then A6
A6. 10 waiter’s bow… rest 2min, then back to A1, x 3
Rest as needed, then B
B. EMOM 10:00
1) 12-15 ring rows
2) 12-15 hrpu
