February 15, 2020

Aerobic Capacity: Week 18

Aerobic Capacity Warm-Up
EMOM x 12"
A. 18/23/28 spm
B. 20/25/30 spm
C. 22/27/32 spm
D. Arms only/Arms & Body/Legs only

3 rounds of
15 Banded Good Mornings
10/side Pointers
15 Hollow Rocks

1000m Row (Time)
Max Effort 1000m Row

Please post your times in Wodify
This should be an all out effort
Strategy: First minute settle in
around 80% of 500m
Second minute increase the pace
Third minute should feel pretty rough

Rest 5"

Metcon (3 Rounds for reps)
6 minute row @ 26-28 spm
Rest 2"
4 minute row @ 30-32 spm
Rest 2"
2 minute row @ 32-34 spm

For distance. Try to keep your SPM

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