Tuesday, Aug 30

“If You Ain’t First, You’re Last”

FT: 10x Row 300/250 m; Row 1000 m 

For time: 10 rounds of:

Row, 300/250 m

Rest 1 min

-- then --

Row, 1000 m

Athlete Instructions

Pacing

1000 m- 5 km race pace

Running time domain: 22-25 mins Time cap: 25 mins

Notes:

We are tackling some specific row conditioning here with the emphasis on developing speed and good quality positions at speed. By having a 1:1 work to rest ratio, this will allow for good enough recovery to come back around and hit another quality effort. We will then finish things off with a 1000 m row at your goal 5 km race pace. This will help to mimic the fatigue you will feel over the final 1-2 km in a 5 km time trial.

L1: 250/200m

Optional Strength Post WOD:

Strength:

Alt EMOM 12 mins: Pull-up Bar Dead Hangs, Strict Pull-ups, Turkish Get-ups, and 2 more 

Every 1 min for 12 mins, alternating between:

1x [ Pull-up Bar Dead Hang, 30 secs + max rep Strict Pull-ups ]

2 L/2 R Turkish Get-ups, pick load

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

Weighted Forearm Plank, pick load, 40 secs

Athlete Instructions

L2: Banded Strict Pull-ups

L1: Ring Rows