WOD 181110


Saturday 181110

Strength - Bench Press - 15 minutes to work on sets of 8 at RPE 6

The focus of today is tempo. Athletes will work for 15 minutes building + completing multiple sets of 8 at RPE 6. Athletes should aim to complete 3 to 4 working sets.

METCON - PARTNER WORKOUT!!

Athletes will work in a you go, I go fashion. While partner 1 completes their first time trial, partner 2 will rest. They will alternate and partner 1 will rest while partner 2 completes their time trial. Athletes will use this same format for the second time trial.

“Rowing Time Trials”

For Time:

1000 meter time trial @ max effort

- Rest while partner rows 1000 meters -

500 meter time trial @ max effort

18 minute cap