Row 1 minute
Rest 1 minute
Run 1 minute
Rest 1 minute
Bike 1 minute
Rest 1 minute
Bring a notepad and pen/pencil to record all distances.
Post total meters (row) and combined miles (run plus bike)
If you cannot get to a C2 Rower, you can substitute 45 pound sumo deadlift high pulls. 10 SDHP with 45 pounds is equivalent to 100 meters on the rower.
6 comments:
Managed to bash my knee pretty well at MMA last night. Didn't think running on it would be a good idea - so I'll take this morning off to give it a chance to recover. Good WOD to everyone this morning!
1230 m rowing, 3.03 miles (1.04 run + 1.99 bike)
Probably would increase the time to 1:30 or 2 min next time; the transition time of getting machines going and monitors straight was tight with 1 min given the '62 Room limitations.
I was a slacker and didn't keep track of my numbers, but I rowed on resistance level 10, ran at 10.0 mph at 1.5 - 2.0 incline (varied for last 2), and biked at Level 17, whatever the heck that means.
Good WOD to mix it up a bit.
Row 1354
Run/bike 2.72
did 3 rounds of today's WOD in addition to yesterday's WOD since I am behind this week (AUSA show took a couple of days out of my week!)
Failed to record distances. Good WOD for some variety...
GO ARMY! USMA '00
BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD
1640 m rowing, 2.60 miles (0.91 run + 1.69 bike)
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