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22/08/14 – “Willpower”

 

Part A:

Strict Press, 5 x 5

(Build first two sets, then stick at same load for final 3 sets. No more than 80% of max).

 

Part B:

3 x MAX Efforts 500m Row

*Rest on a 1:1 ratio, row takes 1:45, you rest 1:45*

 

– Oh and for every 1 second that you are slower than your fastest time, it is a 3 calorie penalty. For example if your second row was 3 seconds slower, and the third row was 5 seconds slower than your fastest, that makes for a total of 8 seconds. Multiply by 3 and you have 24 calories to row at the end of the session. The lower the figure, the more consistent you have been! – 

 

 

 

Post Press Loads & then all 3 Row Times WOD Times, (and also the total Calorie Penalty number too!) to comments.

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Work out of the day
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Rooftop of Dreams
ROD

Back for more?
Member Booking

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