Wednesday 180228

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WOD Part 1

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Perform every 2:00 for 12:00 of:

Deadlifts

Sets 1-2 = 5 reps @ 75%

Sets 3-4 = 4 reps @ 80%

Sets 5-6 = 8 reps @ 65-70%

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WOD Part 2

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Team up into a group of 3 and perform:

Max Distance Row or Bike in 20:00

Please see below.

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Ryan G finishing big!

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Today’s Sprints.

Part 2 of today’s WOD is sprint intervals on the rower or bike. The approach to this is pretty simple, but it has to be done right. The goal is a sprint-paced effort each time you’re on the rower or bike. Of course you could get on there and settle into a mellow pace for 3 or 4 minutes and then switch, but this won’t give you what you need. Each effort should be close to maximum. This means it will be short in duration. The good news is you get to rest while 2 of your buddies give it a shot. Rinse and repeat and you get a potent dose of “good for you.” Don’t dog this part of the session, it’s not a cool down. This is the work, get after it!

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