PC: Wikipedia
Over the next month, we will be testing benchmarks 2-3x/week. Get your logbooks out!!!
The theme this week is classic movie/tv characters of the 80’s and 90’s. Hope some of your favorites made the cut!
WOD
“Marty McFly”
2 Rounds for time:
500 meter Row
400 meter Run
50 Double unders
STIMULUS
Duration: Medium (11-16 minutes)
Volume: Moderate (100 reps /1800 meters)
Load: Bodyweight
White Board Chat:
Cardio Monday!! The goal today is sustained movement for the balance of the effort! Our 500m rows should be taking us under 2:30 at the most to complete. For the 400m runs, we should be looking to hold under 2 minute efforts. Finally, our double under option should be something taking us under 2 minutes to complete as well. That should be putting us somewhere in the ball park of 11-16 minutes when it is all said and done! If we are scaling for the distance, pick an option different than you did last time and check in with your coach to discuss so you have a challenging, but attainable option for today!
Additionally, the month of September we will be testing some bench marks to revisit down the line and depending on what the week looks like, we will see anywhere between 2-3/week! So make sure to check out the programming in advance because we don’t want to miss these ones!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
2 Rounds:
800m run
100 Jumping jacks
VOLUME
2 Rounds for time:
350m Row
200m Run
25 Single unders
MOVEMENTS
- Row
- If we do not have a rowing machine, see the “all bodyweight/no equipment option”
- If rowing 500m will consistently take us over 2:30, lets row 350m today.
- If we have an injury or limitation that prevents us from rowing, bike .5 miles
- Run
- If running 400m will take us over 2 minutes, run 200m for today
- If we have an injury or limitation that prevents us from running, bike .5 miles
- Double unders
- See specific warm up for volume scaling options
- If we have an injury or limitation that prevents us from jumping, bike 15/12 calories
GENERAL WARM UP ( 7 Minutes)