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Friday April 6 2018

NEWS:

  • 2nd Annual Potluck Dinner – April 20th, 2018 
    • 6:30pm Start
    • Great night, great  food, great company!
    • Sign up on Google Doc or sheet on the chalkboard!

WOD:

Aerobic Capacity! (Approximately 40 minutes)
Partner 1 Rows for the entire first part
Partner 2 Bikes for the entire first part
Partner 1 Bikes for the entire second part
Partner 2 Rows for the entire second part
  • 1 min. on / 15 seconds easy / 1 min. rest
  • 2 min. on / 30 seconds easy / 1 min. rest
  • 3 min. on /  1 min. easy / 1 min. rest
  • 4 min. on / 2 min. easy / 1 min. rest

Athlete’s Switch Movements at this Point

  • 4 min. on / 2 min. easy / 1 min. rest
  • 3 min. on /  1 min. easy / 1 min. rest
  • 2 min. on / 30 seconds easy / 1 min. rest
  • 1 min. on / 15 seconds easy / 1 min. rest

FORMAT:

  • Goals of this session are to maintain a sustainable pace across the duration of “on” time.
  • Set goals on each exercise relative to how many calories or meters or distance you want to achieve.
  • Whiteboard score can be total calories on the Rower and total calories on the Bike
  • “On” pace is meant to be challenging but sustainable
  • “Easy” pace is meant to be a cool down (decrease of intensity)
  • “Rest” means your are stretching or moving around before next interval
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