WEDNESDAY (06 APR 16)

STRENGTH (Bench)

10-8-6-4-4 Reps (Flat Bench)...90-120 Second Rest...Increase weight as able.

6-12-15 Reps (Incline Bench)...90 Second Rest...Decrease weight as needed to make reps.



WOD

ROW x 1000m
Rest (4 Min)
ROW x 1000m
Rest (4 Min)
ROW x 1000m

Track your average 500m split on each 1K Row.  Try to keep them consistent.

1 comment:

Nicolas Ouimet said...

195/210/225/235/245

185/155/140

Rowed 1K (1:48.2/500m pace)

Ran 2 x 6 laps in Hayes (3:02 / 3:04)