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:
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)
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