Saturday, 02/12/11 - Sunday 02/13/11

Rest Days.  If you really don't want to rest for both days, here is an endurance WOD you can knock out at some point over the weekend:

Choose ONE of the Following Sports:

Swim, Bike, Run, C2 Rower
2×5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.


Matt said...


Great endurance WOD. I need to do more of these. I was two smoked to remember my distances. I was really working on my Pose mechanics. Trying to get them more consistent so I can turn up the intensity more. Pose is the only reason I can still run.

JWM said...

Did the endurance WOD on the rower today.

5 min - 1310m
5 min - 1332m
1 min - 281
1 min - 286
1 min - 284
1 min - 282
1 min - 291

Total: 4065m with a 1:50.7 /500m pace

That really smoked me but in a good way!